WHITEBOARD – 30 December 2014


Complex: Snatch Pull (2) + Hang Snatch (1) + Overhead Squat (2)

*Work up to max for the day in the complex. Deload to 85% and hit for 3 additional sets.


3 Sets of:

500m Row

2 Rounds of:
1 Rope Climb
15 Back Extensions

Notes: For the conditioning there are three rounds. One round consists of one 500m Row, and two sets of RC and Back Extensions. Post questions.

2 Responses to “WHITEBOARD – 30 December 2014”
  1. Crappy AM training session:

    Snatch: 260×1, 205x2x3
    High Hang Snatch High Pull (4) + High Hang Snatch (1) – 185, 200, 210, 220
    Back Squat: 360×2, 305x5x2

  2. dedikdrfc says:

    Snatch Complex:
    160# Deload

    Done: 14:56
    all rows were within 3 seconds of each other: 1:52 – 1:54 – 1:55

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

%d bloggers like this: