WHITEBOARD – 1 September 2011
WORKLOAD: Back Squats *Work up to a 3 rep max for the day. Once you hit the max peform 3 more sets of 3 at 90% your max Then: 4 Rounds: 1 Rope Climb 5 Deadhang Chin-ups 10 Kettlebell Swings (Chest) 100/7olbs Notes: Max of the day… what the hell does that mean? You see a … Continue reading
WHITEBOARD – 31 August 2011
WORKLOAD: Sea: 75m swim 45s rest 50m Swim 30s Rest 25m Swim 15s Rest 75m Swim 45s Rest 50m swim 30s Rest 25m Swim 15s Rest 25m Swim 15s Rest 50m Swim 15s Rest 75m Swim 15s Rest Land: 300m row 45s rest 300m Row 30s Rest 300m Row 15s Rest 220m Row 45s Rest … Continue reading
WHITEBOARD – 30 August 2011
Workload: 4 Rounds of: 20 Kettlebell Swings (Overhead) 2 pood/1.5 20 Double-Unders Rest 5-10 Minutes then: 3 Rounds of max rep kipping pull-ups *Rest 1 minute in-between each round Notes: Kettlebell swings are to be performed to full extension. If you have mobility issues (bad thoracic extension, shoulder extension, or hip extension), that contribute to … Continue reading