WHITEBOARD – 28 November 2011
Workload:
Back Squats
6 set of 3
*Use 80% of your 1 rep max for all sets/reps. Rest as neededThen:
4 Rounds of:
250m Row
10 Inverted Rows
15 Push-upsImmediately follow with:
60 Kipping Pull-ups
*Everytime you rest perform 7 Box Jumps (20/14)
Notes: Cap the kipping pull-ups to 10 rounds. For the squats make sure you give each rep and set your full attention. Even though it isn’t a maximum attempt you still should be drilling in perfect technique.
Hope everyone had a good Holiday weekend. I am thankful to have all of you back working. Enjoy.
Beyul Training 
FIAT == FIX IT AGAIN TONY!!!!!!!
Or so it used to be – It’s good to see them coming back. They are nice looking cars, and I hope they have improved their reliability.
–Freddy
Alright! I’ll have some company over in the room today.
Hatch Cycle: Week 4 Day 1
Back Squat:
1*8 205
1*8 220.5
1*6 252
1*6 268
Front Squat:
1*5 190
1*5 202.5
1*5 216
1*5 230
4 sets of 3 Rack High Pulls:
235#
60 Pullups:
6×10
6 sets of box jumps
5:23
Did only 2 sets at 200 on the squat.. started to feel knee pain.
15:50 for combined middle part and pull ups.
I think 10:20 for the middle part.
Pullups 31 15 13 1
190#
15:48
7×7, 11
That 15:48 is for the 4 rounds.
How did you break up the pull ups? I’m not even sure I can do 10 sets of 6. Is a rest a ‘taking a break while hanging on the bar’ or is a rest coming off the bar entirely?
7 sets of 7, 1 set of 11. (that’s what the 7×7, 11 was supposed to mean)
And rest is coming off the bar.
280# x 6 x 3
12:02 for 4 Rds
20 15 15 10 Pull ups , 21 box jumps
280
11ish
10×3