WHITEBOARD – 3 January 2011
Front Squat with Straps - From Performance Menu
Workload:
Front Squat 1 rep max
*After you hit your 1 rep max follow with:
2 sets of 3 at 80% max load
Rest 5-10 Minutes then perform:
18-12-6
1 Arm Kettlebell Swing (Right Arm & then Left)
Lateral Push-ups or sub with regular push-ups with 1 Second hold at bottom & top
Notes: For the WOD, do 18 kettlebell swings with the right arm and follow it with 18 with the left, then finish the first round with 18 lateral push-ups.
If you can not do lateral push-ups then perform your standard push-up and you must give a 1 second count at the top of the push-up (plank position) and then the bottom (body lowered with your thighs, chest, and possibly nose touching the floor). Make sure you have at least two contact points at the bottom of the push-up and keep the load on the arms (don’t rest at the bottom).
Welcome to the New Year & be excited for the Journey ahead of all of us!
P.S. – If you didn’t already know Thank you!
Beyul Training 
Well, I’m definitely curious as to what a lateral push-up entails. I’ve looked at four videos, and each video shows a distinctly different exercise. 🙂
There should be a link on the page to an example video of a lateral push-up from the gymnastic wod site. Let me know I the link is down
Sent from my iPhone
Indeed. Silly me.
175 PR – 135 x 3 x 2
6:10 1 pood mod lat pushup
135×5
225×3
275×1
305×1
315×1
335×1
345×1 Fail
225×3
1.5 Pood, Lateral Pushups = Check 7:18
185# 1RM, 155# 2 × 3
WOD: 20# KB, lateral push-up attempts, 6:23
275×1 ( PR )
216x2x3
4:58 1 pood
265# (15# PR)
212x2x3
6:13 1.5 pood
1 muscle up
225# (30# pr)
180x2x3
4:11 with 25# kb
front squat 290×1, 232x2x3
wod 1.5 pood 5:00
Did not max on front squats due to back issues. Did 125# x1 and 100# 2×3
7:27 attempted lateral pu on the last round
Happy New Year everyone!!
Congrats to Kemm, Kevin, and Paul on their PRs!
290 was a 15# pr, I think.
“It’s gotta be the shoes.”
Congrats to you, as well, Mr Kramli!
It’s gotta be
180# (no PR but was able to use proper grip and form)
180x2x3
WOD:
5:28 1 Pood