WHITEBOARD – 09 October 2014

Posted by beyultraining on October 9, 2014 · 1 Comment 

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 (97%)
1 Clean & Jerk (102%)

Then: 

B1. 5 Rounds of 
3 Handstand Push-ups
10 Kettlebell Swings (Full Extension – 70/55)

Immediately Follow with:

B2. 5 Rounds of:
100m Run
15 Wallballs

C1. Pre-Hab Work:

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

Notes: The end percentages are larger than last week.  This should give you a cycle PR if you feel good today.

Filed under Workouts of the Day

Comments
One Response to “WHITEBOARD – 09 October 2014”
  1. Dara's avatar Dara says:
    October 9, 2014 at 10:05 AM

    75-80-85
    80-85-90
    87-92-97
    bonus at 100#

    WOD
    HSPU/KB swing rounds, 50# KB swing

    then only 2 rounds of the prehab

    short on time and energy

    Reply

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