WHITEBOARD – 16 May 2011
Workload:
Pause Front Squats
- 4×3
*Hold bottom position of squat for 3 secs
Then:
10 Minute AMRAP
- 5 Inverted Rows
- 10 Push-ups
- 20 Kettlebell Swings (1.5/1 pood)
Notes: For the pause squats focus on holding a good position in the bottom (elbows high, bar on resting on the delts, and upper back is not being rounded forward) and drive out of the pause as fast as you can. Keep the weight at a load that you can control and form is nearly perfect.
Example back squat version – http://www.cathletics.com/exercises/exercise.php?exerciseID=317
For the WOD, make sure your inverted rows are performed like a good push-up (hip and back are always move together).
Beyul Training 
185×3
205×3
215×3
220×3
7 rounds 60# kb
185×3
195×3
195×3
195×3
2,000m row (for Vo2 max recording purposes): 7:34
WOD: 5 rounds 60#kb
185 x 3
195 x 3
205 x 3
215 x 3
6 rounds even
155
155
155
165
6 +5 +10+16, hopped between 50# and 60# depending on availability
135X3
135X3
135X3
I tried neoprene knee braces and was pleasantly surprised on how good I felt with them.
WOD: 6 rounds
Monday workout on a Monday?!
135
145
155
165
5 rounds 5 IR, 10 pu, 10 kb 50 lb
but will it lead to a Friday workout on Friday?