WHITEBOARD – 28 August 2014


A1. Perform the following wave cycle:  

2 Clean & Jerks (78%)
1 Cleans + 1 Front Squat+ 1 Jerk (83%)
1 Clean & Jerk (88%)

2 Clean & Jerks (83%)
1 Cleans + 1 Front Squat+ 1 Jerk (88%)
1 Clean & Jerk (93%)


Sprint Work: 
B1. 400m Jog (50% Intensity)
B2. 4×100 Repeat (70% Intensity)
B3. 4×50 Repeats (70% Intensity)
B4. 4×50 Repeats (75,80,85,90% Intensity)
B5. 6×50 Repeats (100% Intensity)
*Rest 4-5x the amount of time it takes to sprint. This isn’t conditioning. If the 50m takes you 6-7 seconds rest 40-50s inbetween.

Pre-Hab Work:

4 Rounds of:
12 Weighted Shoulder Dislocates (5/2.5lbs)
24s Hollow Hold (No ROCK, Just the Hold)

Notes: Only progress to these percentages if you have felt good.  If not, use loads two week’s ago.

Notice 6 sprints to finish.



2 Responses to “WHITEBOARD – 28 August 2014”
  1. Dara says:

    bonus at 92
    bonus at 97. with an awesome split push press instead of jerk. darn

    sprints. only 4 to finish

    no prehab.

  2. Kevin says:

    Did last weeks Sprints. Skipped the Cleans due to still not being able to get a rack position w/o pain.
    prehab check.

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