WHITEBOARD – 1 March 2011
Workload:
4 rounds of:
2-3-5:
- Deadhang Chin-up (*Load with 50% 1-rep max load or perform strict Inverted Rows for sub)
- Deadlift (70% 1-rep max)
Notes: The loads for the chin-up and deadlift are not meant to be easy. The set of 5 for each round should be challenging. If you do not have a deadhang perform strict inverted rows.
Level of difficulty for inverted rows (least to most)=
With feet under you < planked < planked with elevated feet
Beyul Training 
40# db and 275# DL 19:48
14:06
55# db and 290# dead
14:39
BW chin up
290# dead
1st round as RX’d
2-4 I had to sub chin ups for elevated, planked, inverted rows.
even after 25 minutes of stretching afterwards, my back is still tightening up pretty good. Tonight and tomorrow am should be fun.
235#, inverted rows (first 3 did actual unweighted chinups! woot!)
19:50
55#
265#
17:15
27:16
50# Chin-up 340# deadlift for first 2 rounds, 275# for rounds 3 and 4
had to scale it back midway through and take @ 10 min rest due to lower back issues. Supposed to be seeing Dr. Matt sometime next week, hopefully he can help me get past this.
13:51
145# elevated /inverted / plank rows. Towards the end no elevation.