WHITEBOARD – 6 October 2011
Workload:
3 Rep Max Front Squat
*Once 3 Rep max is hit perform 1 set of 5 at 90%
Then:
8 Minute Pseudo-“Cindy”
5 Kipping Pull-ups
10 Push-ups
15 Kettlebell Swings (Full Extension 55/35lb)
Notes: Next Oly Club meeting the last week of October. We need a regular day and time to get this thing a rolling. Which night of the week works best for people? Or, is the weekend the better option?
Let me know.
Beyul Training 
going early tomorrow. I’ll have a couple numbers up for you Kemm.
Pseudo-“Cindy”… Psuedo-“Awesome”
Looks like 5 and 2 going into Friday.
I vote for weekends for Oly club
After november weekend would work for me, but til then I have rugby every weekend. Best day of the week thru november for me is Wednesday, but after that any day will do.
fs 255/230
wod*
6 rds + 5 + 6
*hand release push-ups
I don’t know how much of this to believe.
So true.
I was there. It is very true.
Beyultraining.com
fs 300/270
5 rounds + 5 + 10 + 10
*Hand release push-ups
I like Saturday mornings. But Wednesday’s through November works too.
95.135.155.185 1×205 3×195
5×175
WOD: 4rds 3, hand release push-ups
Only broke up fourth round of push-ups and last 3 pull-ups
260# x 3
235# x 4 + 1(f)
WOD : 5rds + 5 + 10 + 3
215#
6 + 5 +10 +7
Dabbled a little bit today.
Worked up to 200×3 FS, which is max effort but it was enough for today.
Skipped wod after I foam rolled my glutes and almost cried.
isn’t*
2X205, 5X195
5rds 5 + 10
i can make sat or an evening work. I am not avail the week of the 16th.
95# felt good. New PR in the making.
Wrong day.