WHITEBOARD – 7 February 2011
WORKLOAD:
Deadlift
1-1-1-1-1
Rest 5 Minutes then Perform:
4 Rounds of:
350M Row
15 Ring Dips
*Rest 90s In-between rounds
NOTES: Work up to a max for the day in the deadlift then move on to the WOD. Getting our first seminar series of the New Year together. Who want’s Movement Prep and Mobility, Diet & Sleep for Dummies, or Olympic Pulls – 1st to 3rd as the first 2-hour seminar?
Cast your votes and we will get it together.
Beyul Training 
Le sigh. Stupid football game.
I am going to shoot for a weak point and go for Diet and Sleep.
either #1 or #2 works,
condolences, Paul.
Diet and Sleep
then
Movement Prep and Mobility
Ditto Dara.
Would Olympic pulls be technique oriented for clean and jerk, and snatch, or something else? If so, I’ll be the odd man out and vote for Oly pulls.
Movement & Mobility for 1, 2, and 3.
Deadlift
315×1
385×1
415×1
440×1
475×1
14;59
Deadlift 1 × 275# 1 × 295# 1 × 315# 1 × 325# 335#Fail 330#Fail
WOD 17:39 subbed angled ring pushups, 3 × 5
That 325# ties my PR.
DL – 405, 445, 455, 475, 485 ( PR )
WOD – 17:23
Not even a little bit of Lower Back pain or tightness. Mobility WODs rule.
275# 295# 315# 335# 355# 365# 375#
20# PR
16:29
315.385.415.440f.440f
wod 10:54 (did not use :90 rest because I don’t follow directions very well on Mondays.)
first rounds of dips were 15.15.14.8
165 175 185 195 205 fail 210
14:24 mod ring dips.
I would love diet and sleep for first choice
Second choice oly lifting
225×2, 275, 295, 315, 325, 330 (f)
WOD:
Round 1: 15 2:11 total time(tt)
Round 2: 15 2:25 tt
Round 3: 10+5 2:35 tt
Round 4: 10+5 2:35 tt
Feet Elevated for Ring Dips.