WHITEBOARD – 7 November 2011
Workload:
Back Squat
3-3-3-3-3Then:
7 Rounds of:
5 Rack Thrusters (115/95)
5 Deadhang weighted pull-ups
Notes: Rack Thrusters are just like traditional thrusters but the barbell is placed on the back rack during the squat phase. If you can not control the negative from the push press back down to your rack position PLEASE lower the weight. The last thing you need is a 100+ pound barbell hammering on your cervical spine… Also, if you have shoulder mobility issues the back rack may be difficult and even an unwise position to press from. Be smart, and warm-up with a light weight and see how the movement feels.
If you can not do 5 consecutive reps of pull-ups at whatever load you picked, lower the weight.
Beyul Training 
275-280-285-290-291
WOD 45# DH and 115# thrusters
225 245 265 285 300
WOD 35# DH 115# Thrusters in 14:46
Gotta say I like these thrusters a lot better than the front-rack ones
175 195 215 225 235 (3-repped my 1RM)
65#, 3×12 2×10 2×7.5
That’s awesome dude!
225.245.265.285.300
55# kb
16ish
Knee pain from Friday. Fooled around on the pull up bar and rings.
No Squats as Hatch is tomorrow.
Bodyweight deadhang pullups
#115
12:35
Really need to work on my deadhang pullups. I couldnt link more than 2.
135.155.175.195.225.240
Wod.
115# with body weight dead hang pullups
185, 205, 255, 255, 265
12:08 with 115# and 1 pood pull ups
good work out of the night crew tonight
the mobile version of the blog looks different recently. anyone else notice that?
don’t forget to sweep up.
We usually do, the competition that is…boom
Tom’s bad jokes are starting to rub off on me. Just another great benefit of being part of the night crew.
yup, I see a new mobile version as well.