WHITEBOARD – 06 January 2015


Complex: Clean Pull (2) + Power Clean (1) + Front 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: Same conditioning/volume work as last week. Post questions.

3 Responses to “WHITEBOARD – 06 January 2015”
  1. Dara says:

    •Snatch High-Pull + Power Snatch + Hang Snatch (knee) – (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1)
    •Halting Snatch Deadlift (upper thigh) – 5RM; 95%x5, 90%x5
    •Snatch Long Pull – 3×5
    •SLDL – 3×5

    snatch complex up to a disappointing 65#
    halting snatch deadlift up to 100#
    snatch long pull 50-55-55#
    SLDL 80-85-90

    then some additional power snatch work at 55# to make up for the disappointing snatch complex

    Trying to get used to these catalyst workouts. I feel tired at the end so I assume something is working.

  2. Am Session:

    This sucked in all regards.

    Snatched up to 255 ,265(f), back down to 205, 225, 235, 245, 255(f). Only about 25 pounds off from my goal.

    High Hang High Pull (5) + High Hang Snatch – worked up to 225

    Back Squat – 305×2, 325×2, 345×2, 365×1, 375×1, 305x5x2

    Nothing there today.

  3. kevineleven says:

    Complex: 160×1

    WOD: RX’d – subbed 1k rows for 500m rows

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    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...

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