WHITEBOARD – 06 January 2015
Workload:
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.
Then:
3 Sets of:
500m Row
2 Rounds of:
1 Rope Climb
15 Back Extensions
Notes: Same conditioning/volume work as last week. Post questions.
Beyul Training 
•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.
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.
Complex: 160×1
135×3
WOD: RX’d – subbed 1k rows for 500m rows