WHITEBOARD – 06 December 2010
Workload:
Max Back Squat
Rest 5-10 Minutes then perform:
6 Rounds for time:
6 Sumo-deadlift (60-70% 1-rep Max)
6 Cossack Squats (2 pood/1.5 pood)Rest 5-10 Minutes then Perform:
Plank hold for 3 Total Minutes or:
Ab-wheel rollouts 3 sets of 8 (Focus on keeping proper midline)
WORKOUT NOTES:
Once you hit your 1-rep max back the weight down to 90% of that weight and perform 3 more sets of 1. If you took a lot of sets to work up to your 1-rep max and feel your volume is sufficient then don’t worry about this step.
For the workout, Cossack squats are lateral 1-legged squats. See the example photo below:
This squat can put additional pressure on the knee if done improperly. If you are not familiar with the movement place a box (Just below parallel) underneath your squatting leg. Perform the movement to the box and focus on keeping the hip back and the weight on the outside heel of the foot.
For the planks, the position needs to be held on your elbows or palms. Your hip & back need to be aligned (no saggy butt or high butt!). Example photo:
SIDEBAR
I will be out today and Tuesday due to a family issue. Good luck with the workouts & I should be bringing the new instruments of pain (err… I mean instruments of change), Wednesday.
Beyul Training 
Having just invested in a box freezer…I’d be happy to do some bartering for either pork (when we get it) or venison (half a deer coming to me this weekend). 60lbs does sound like a lot of pork, just imagine if that was all BACON!
Now if you said 60lbs of pork belly I think I would have went out and bought a freezer… Let me know how you cook the venison, I never have been a huge fan besides for heavily seasoned and dried versions.
Back Squat: 350 (Haven’t seen 350 in almost year)
WOD: 8:11 w/275# Sumo & 2 Pood
3:00 Plank Unbroken
210 back squat
WOD: 10 something…it’s on the board – 155 Sumo, 1.5 pood
Plank 3:00
265# PR back squat
WOD 9:42 135# SDL, 1 pood CS, plank half on knees
235 Back squat. Did 255 a while ago, but this time got lower.
wod 10:06. 225# DL, 1.5pood
3 minute plank
350# Back Squat ( PR )
WOD – 275# DL 1.5 pood – 9:45
Plank – 1:30 on , 0:30 off , 0:45 on , 0:15 off , 0:10 on , 0:20 off, 0:35 on
300# back squat. Ties PR.
WOD: 7:56 w/ 240# Sumo & 2 pood
Plank: 5 sets: 1 minute, 30s, 30s, 30s, 30s. All had ten seconds of rest in between.
375×1 back squat
Dramatic 405 miss
I”ll take some bacon!
grow some facial hair and that 405 would have gone up like a hot knife through butter.
True story. I hit incredible PRs on the only day I had a mustache. Since then, it’s been downhill.
I probably would have hit 305 if I wouldn’t have shaved…
ldt!
220 (PR)
WOD:
7:49