BLACKBOARD – 11 November 2014
Workload:
A1. Power Clean + Hang Clean + Power Jerk
*Build to 1 set and deload to 85% and hit 3 more sets
Then:
Complete all work below:
Row 500m
2 Pull-up
30 Glute-Ham Back ExtensionRow 400m
4 Pull-up
25 Glute-Ham Back ExtensionRow 300m
6 Pull-up
20 Glute-Ham Back ExtensionRow 200m
8 Pull-up
15 Glute-Ham Back ExtensionRow 100m
10 Pull-up
10 Glute-Ham Back Extension
RowThen:
Mobility Work
Notes: If you questioned whether the pull-ups were strict, don’t worry. They are strict. Enjoy. Has anyone else noticed it has been really hot in the gym lately?
Beyul Training 
Sweet. I can do the complex over at Catalyst tomorrow. And they will all be so impressed when I power jerk the bar.
Yup. Just about all I did was the bar. My body thought it was 10pm and just didn’t feel like working
Have fun today. I am jealous!
Morning Session:
No Hands No Feet Snatch: Worked up to 240×1 (PR)
Snatch: 250, 260(F-Behind), 210×2, 220×2, 230×2
Snatch High Hang Pull (5) + High Hang Power Snatch (1) – 185, 205, 215, 225
Back Squat: 295×5, 315×2, 335×2, 355×2, 300x5x2
AM – run/pull down complex
plank/hollow hold
205# x 1 x 1
175 x 1 x 3
WOD RX’d
FINALLY was able to get away from my desk to workout. I had injured my wrist a couple weeks ago and wanted to see how it was healing so i tried a power clean and almost blacked out. So I just did the row portion.
Row portion: Completed.