WHITEBOARD – 5 December 2011
Workload:
Back Squat
6×3 *84% your 1 rep max for all reps and setsThen:
6 Minute AMRAP:
3 Clapping Push-ups
6 Step-ups (Each side)
12 Kettlebell Swings (Full Extension 2/1.5 pood)
Notes: Rest as much as you need to hit the squats.
Beyul Training 
I assume the step-ups are with dumbbells. What weight?
35#
275x6x3
4 rds + 3
Hatch Cycle: Week Five Day 1
Backsquat:
1*8 205
1*6 236
1*4 268
1*4 283.5
Front Squat:
1*5 190
1*4 216
1*3 230
1*3 243
350x6x3
2 rounds, + 3, + 6, + 4kb
Damn!
275x6x3
3rds + 3+6+9 kbs
sore knees from running yesterday. no squats
WOD:
3rds + 3 +6+0
It is important to take the time to appreciate the amazing athletes of all sports. I bet Kemm can’t do 3:18
Great. Now Dana’s going to make us all climb poles, legs first.
From the Mile High City, 3 rounds +3 + 2
and goblet squats with the heaviest weight on the rack (50#) at the hotel gym
245, 265, 275, 275, 275, 275
4 rds. + 3 + 6 + 5 rx
Snatch Pull + Snatch – worked up to 245
Snatch Pull x3x3x280
Push Press – Worked up to 225×5