WHITEBOARD – 24 January 2011
Workload:
Deadlift
- 3-3-3-1-1-1
Rest 5 Minutes then perform:
5 Rounds of:
- 250m Row
- 20 Push-ups
Notes: Build up the deadlift to a maximum for the day – Rest to full recovery between sets. For the 5 rounds of row & push-ups try not to shorten the range of motion for the push-ups. FULL range equals chest and thighs touching the floor at the bottom and arms fully extended at top. If you cannot do this with your knees elevated then place your knees on the ground.
Beyul Training 
So…should I wait to do my deadlift work?
Oh……and go Steelers!!
Just do your normal deadly program in place of the 3-3-3-1-1-1 at lunch.
Sent from my iPhone
Everything’s going according to plan…muaha-ha-ha-ha!
3 × 245#
3 × 265#
3 × 285#
1 × 305#
1 × 315#
1 × 325# (20# PR)
335 fail
330 fail
19:40 rows/push-ups from knees
315×3. 355×3…and then in honor of Jack LaLanne, I died.
wod 8:43
345 on the last dead lift
8:13
355, 375, 385 x 3
405, 425, 450 x 1
11:57
OverHead strength workout
135×3
145×3
155×3
165×3
175×3
185×3
195×3
205×3
Snatch Drops
135×1
145×1
155×1
165×1 Fail
11:29 workout
No deads. Neck and shoulder are still giving me issues.
WOD: 10:46
95×3 165×3 175×3
185×1 195×1 205×1 (PR)
Wod 10:25 did from knees so I could do FULL range of motion.
255×3
275×3
295×3
315×1
325×1
335(fx2)
WOD:
12:55