WHITEBOARD – 22 December 2016
Strength:
A1.Elbow Side Plank Twist: 5×10 reps
A2.Standing Oblique Side Bend: 5r each side
B. Clean Pull + Clean Wave;
2+1 – 77.5% , 82.5, 87.5
1+1 – 82.5, 87.5, 92.5
0+1 – 87.5, 92.5, 97.5%
*If you hit all reps go for a new training PR at 101-102.5%
*Percentages are all based on 1 rep clean max. You do all sets from top to bottom within the column, and then move to the next (2+1 [70%], 1+1 [75%], 0+1 [80%], 2+1 [75%], etc.)
**Last heavy week. If you fail going up a wave, you need to deload and start back from the beginning of that wave if you want to move back up. Multiple fails would not be ideal.
Workout:
For time:
100-200-300-400-500m Row
10 Pull-ups
14 Burpees
*Pull-ups and burpees done after each row
Beyul Training 
2+1 – 225/240/255
1+1 – 240/255/270
0+1 – 255/270/285
1x 295 (either tied previous PR or a 5# PR)
1x 297 (PR by 2 or 7#)
1x 300 (F)
1×300 (F)
1×300 (PR)
That was the one I wanted. That has been a goal of mine for 4 years. Lots of volume to get there, but I think that’s what I needed to get there. Awesome, awesome way to end the year.