BLACKBOARD – 18 November 2014
Workload:
A1. Snatch Pull (2) + Mid Hang Snatch (1) + Overhead Squat (2)
*Build to 1 set and deload to 85% and hit 3 more sets
Then:
Complete all work below:
Double-Unders – 50/60/70/80/90/100
Rope Climb – 1
Kettlebell Swing – 60/50/40/30/20/10 (55/35)Then:
Mobility Work
Notes: Escalating ladder for double-unders and de-escalating for the kettlebell. Post questions
Beyul Training 
one rope climb total, or one climb between each set of doubles and KBs?
for the record, that’s 6 total climbs, folks.
A1. 155# x 1 135# x 3
WOD : RX’d untimed
Bodybuilding program is moving along.
AM Session:
Power Snatch: Worked up to 1 Snatch High Pull + Power Snatch to 220. Then Power Snatch 230×1, 195×2, 205×2
Snatch High Hang High Pulls (5) + H. Hang Power Snatch (1) – Worked up to 205, 225 with pulls
Back Squat (Pause on first rep of all sets – 3 seconds) – 325×2, 285x5x2 sets
Lonely Bro Session later today at lunch. Who wants to do some leg curls?
Hotel mod
5 DB high pulls, 1 hang snatch (they had light bars) and 5 pause OHS
then 6 rounds of
10 box jumps (bench jumps really)
5 bent over rows
30-25-20-15-10-5 one arm DB swings, each arm