WHITEBOARD – 25 September 2014

Workload: 

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%)

1 Cleans + 1 Front Squat+ 1 Jerk (90%)
1 Clean & Jerk (96%)

Then: 

B1. 5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Immediately Follow with:

B2. 3 Rounds of:
10 Burpees
10 Ball Slams

Then: 

C1. Pre-Hab Work:

3 Rounds of:
16 Weighted Shoulder Dislocates (5/2.5lbs)
36s Hollow Hold (No ROCK, Just the Hold)

Notes: Only progress to these percentages if you have felt good.  If not, use loads five week’s ago and ignore the las two sets.

 

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Comments
2 Responses to “WHITEBOARD – 25 September 2014”
  1. Dara says:

    80-80-85 loaded the bar wrong for that first set
    81-86-91
    90
    95
    95# is my working max for this cycle, so clearly I felt good. dare I say my jerk is showing marked improvement

    sub 2000m row, 1 min row, 1 min rest

  2. Kevin Olds says:

    Rested today. Same reason as last week.

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