WHITEBOARD – 12 December 2011

Posted by beyultraining on December 12, 2011 · 6 Comments 

Workload:

Back Squat 

8×2
*87% your 1 rep max for all reps

Then:

Rind Dip Ladder:

1-2-3-4-5-4-3-2-1
*5 Strict Push-ups in-between each set of Dips

Notes: Rest as needed for the squats.  Try to hit all reps at 87%.  For the Ring Dip ladder, perform one set and follow it always with 5 strict push-ups.  The sets start at 1 and build to 5 and go back down from there.

Filed under Workouts of the Day

Comments
6 Responses to “WHITEBOARD – 12 December 2011”
  1. grzm's avatar grzm says:
    December 12, 2011 at 10:06 AM

    PopTart: I’m regretting Saturday morning’s squats.

    Reply
  2. Dedik's avatar Dedik says:
    December 12, 2011 at 2:32 PM

    Hatch Cycle Week 6 Day 1:

    Backsquat:
    1*6 220.5
    1*6 252
    1*3 283.5
    1*2 300

    Front Squat:
    1*5 175.5
    1*4 205
    1*4 216
    1*4 216

    Reply
  3. grzm (Michael)'s avatar grzm (Michael) says:
    December 12, 2011 at 2:36 PM

    squats: 205# felt great!
    WOD 15:20, 1,2,3 rings, 4,5,4,3,2,1 bar. Need to improve depth.

    Reply
  4. Brian's avatar Brian says:
    December 12, 2011 at 5:12 PM

    Squats: 205# felt good a s well. odd writing squats felt good.
    WOD 7:40

    misleadingly challenging wod.

    Reply
  5. The Champ!'s avatar The Champ! says:
    December 12, 2011 at 8:16 PM

    IR

    Reply

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