WHITEBOARD – 2 May 2011
Workload:
Back Squat
- *Work up to 1 Rep Max, then perform 3 sets of 3 at 85% of 1 Rep Max load.
Then:
10 Minute AMRAP
- 1 Rope Climb
- 1 Minute Handstand Hold
Notes: Post max load for the squat and load to complete the 3×3. For the WOD, the 1 minute Handstand Hold can be broken up into sets. I recommend doing the holds facing the wall, with a gymnastic matt underneath you. The position of facing the wall allows for the athlete to come down to a head stand and roll out of the hold.
Take a look at the Gymnastic WOD video showing a forward roll from Handstand.
Beyul Training 
back squat (1 rep ass to grass/1 rep parallel) 135.185.225.245.265
(1 rep parallel) 275.295.300
(3 sets 3 reps parallel) 225
wod
4 rounds + 1 ascent
Back squat:
topped out at 310, Attempted 315 and 314 but failed on both
3×3 @ 85%: 263.5 No fails
Skipped wod as my neck is finally starting to feel normal and I don’t want to do anything to screw it up again now that the Open is over and I don’t have to.
squat 265#
3×3 225#
Wod 4 rounds + 1 + 19 seconds.. only the first handstand hold was unbroken
squat max 2 × 205#. Failed 245# (twice), 235#, 225#
3 rds 3 × 175#
WOD: 3rds + 1 + 30s. first handstand hold unbroken.
Squat max 185 failed 196
Too many working up to max started at 115.
1×3 165
2×3 155
WOD: 5 rounds (I think)
100 double unders
100 sit ups
Since I am not very heavy squat friendly, I practiced thrusters today at Fran weight. I focused on using the bar weight on the way down and spring on the way up. I did sets of seven, I would like to get them closer to 10 solid quick reps in a row.
I did planks instead of handstand HSPU. I complete 4 sets. I did all the rope climbs with no legs which is a first.
Great job on the rope climbs, Brian! And as I mentioned to you earlier, your thrusters looked really strong with a great upward drive.
235 tied PR
4 rounds, probably didn’t quite get a full minute
Lots of achey joints today. Gettin old
305# tied PR also.
4 rounds. Time seems to move slower when you’re upside down.
Missing my night crew partner. Hope you’re doing well, Dara.
WOD – walk downtown and home, 30 min.
A few more weeks and I’ll be back working my quads like KStar routine
225# (PR)\185#
WOD:
3 Rounds + 5 Irs + :20 Hold
Subbed Inverted Rows for Rope Climb