WHITEBOARD – 9 August 2011
WORKLOAD:
Max 3 Rep weighted chin-up
*If you do not have a deadhang pull-up perform 3 sets of 10 inverted rows. As strict as you can make themThen:
5 Rounds of:
10 Box Jumps (20/24″)
15 Kettlebell Swings (2 pood/1.5)
20 Double Unders
Notes: The deadhangs are chin-ups (palms face you). A critical error I see with many peoples deadhang chin-ups is they start the movement by bending their elbows. You should initiate the movement by “squeezing” you shoulder blades back and down. Just like we want a squat to start with the “hip back” we want a pull-up to start with “shoulders back and down”.
Beyul Training 
what is a ‘pood’, please?
1 pood is roughly 16kg or 35lbs.
55#
7:29
3×10#, 3×20#, 2×30#, 1×30#, 2×25#
18:46
You know, that little entry doesn’t quite reflect what that workout felt like.
3 x 60#
WOD 9:40
Hatch Day 15 of 24.
Back Squat
225×5
268×5
300×4
318×2
338×3
375×1 (Matched my previous high bar back squat pr)
Front Squat
225×5
260×4
275×4
295×4
Chin-ups
70×3
80×3
100×1
Indoor bike because Mother Nature couldn’t wait 2 hours: 45 minutes (equating that to at least 15 miles)
Wod: 10:17
2 pood chinups x 3
10:30 metcon
KB swings kicked my ass. we were supposed to go full extension, right?
Chest, but full extension sounds pleasant.
Beyultraining.com
as pleasant as a prostate exam
I will let you know how factual that statement is when I turn 40.
70×3, 75 x3, 80×2
8:51
prostate exams can be fun