WHITEBOARD – 10 December 2010
Workload:
Box Squat (50% 1 rep max completed Monday 6th)
10×3 w/ 60s rest
Rest 5 minutes them perform:
9 Minute AMRAP:
Use 135/95lb barbell for all movements
9 Roman Deadlifts
9 Clean High-pulls
9 (Each Leg) Step Ups
Notes: For the box squats, please pick a height that is just below parellel (Hip below knee). This movement is not to be done with heavy weight. The goal of each set is to control the movement and to EXPLODE on the way up. Have the same aggression as you do in the 2nd pull of the olympic lifts.
Beyul Training 
I was wondering when box squats were going to pop up.
175 Box Squat
WOD: 2 Rounds + 9 Deads + 9 CHP + 4 Step Ups (On each leg)
195 Box Squat
WOD: 3 Rounds + 9 Deads
120 box squat
2 Rounds + 9 + 9 + 5 each leg
120# box squat
WOD: 65# 2 rounds + 9
WOD
45# 5 rounds 9
I think that’s how it goes lol
Dana, do you think I should up the weight at all on a workout like today? I feel like I did to many rounds. Does that mean its to easy?
Hey Gina,
In the beginning you are just getting the movements down. Once you feel confident with the movements you should up the weight. If you can get more rounds then the top athletes then you generally know you should up the weight.
195x10x3 Box Squats.
Started to get into the 9 minute AMRAP but got sidetracked by Christine and Dara showing off their skills.
Dana,
The speed work is definately worthwhile. My legs don’t feel as heavy right now and it makes one of the slow lifts more explosive. Can’t wait to hit it hard next week.
110x10x3
WOD:
2 Rounds + 2 RDLs