WHITEBOARD – 14 January 2011
Workload:
15 Minutes AMRAP
10 Kipping Pull-ups
30 Wallballs (20/14)
Notes: Simple one today. 15 minutes to get as many rounds as possible. If you are in-between bands for the pull-up go for the heavier band for this one. We don’t want you dropping to single or double reps.
Keep an eye on your wallball form. Are you squatting hip past knee (with knees out & weight on heels)? Are you hitting the mark on the wall each time? Are you keeping your torso tall and not letting the ball tilt your torso forward? Remember, just because a clock is running doesn’t mean we forget how we are moving!
Have fun, and remember to hit your mark.
For all you comic nerds out there...
Beyul Training 
yeah, simple, 10 rounds later.
yes. Simple is a relative term…
AM supplemental Deadlift Program:
395×3 + 7 box jumps
352×5 + 7 box jumps
6 rounds + 10 + 10
5 rounds + 10 + 2
lower back started haunting me again middle of round 4 wallballs
oh, and the Marvel nerd in me needs to let everyone know that that’s Bullseye.
7 rounds + 10
Club Pukie
Kemmerer and I went way too fast out of the gate. Note for the people who are doing it later in the day……PACE!
4 rounds + 10 + 28
gray band, 14# ball, low spot
felt much better today: ate two handfuls of almonds mid-morning which may have contributed
left knee a little sore below kneecap
note to self: remember to let wallball drive you down, squat weight on heels. (Thanks, Dan and Brian)
7 rds + 10 + 22
Leg muscles keeping locking up.
7 rds
Jumping off the bar after the pull-ups was the worst part…
5 rounds 10 14#, blue band
4rounds 6pu
When did it get so hard to do wallballs?
4rds+10+3, 14#, tan band
High time to take a weakness and turn it into a strength
Sunday Morning Overhead Strength Workout
OverHeadSquat
95×3
115×3
135×3
155×3
175×3
190xx3
Snatch Drops
95×1
115×1
135×1
155×1
165×1
175×1
190×1 Fail
http://www.youtube.com/watch?v=E824r7KrVPw&feature=related
4 rounds 10 21
20 lbs
5 Rounds + 10