WHITEBOARD – 15 December 2011
Workload:
Front Squat
5 sets of 5
*Use 70% of 1 rep maxThen:
100m Row
Rest 30s
200m Row
Rest 45s
300m Row
Rest 60s
400m Row
Rest 60s
300m Row
Rest 45s
200m Row
Rest 30s
100m Row
Notes: Front squats shouldn’t be too difficult but definitely not a breeze. If you are relatively new to Front Squats you can go higher than 70% of your 1 rep max. Just make sure it is enough weight to cause a stimulus but not too much to kill you.
Beyul Training 
looks like a good day to jump back in…
165# front squats
WOD 10:32
Well, that was 80%, not 70%. Whoops.
Still looked stone solid on every rep. You are definitely getting stronger.
Math loses – you win.
10:04
190(5×5)
10:17
Hatch Cycle: Week 6 Day 2:
Back Squat:
1*4 236.25
1*4 252
1*4 252
1*4 252
Front Squat:
1*5 162
1*5 175.5
1*5 190
1*5 190
WOD: 9:55
5 x 5 x 210#
Row : 10:38
feels good to be back
165 front squat
10:30 on first
12:15 on second
Front squat Worked up to heavy 5×315
Push press worked up to 5×205 and 3×230
Did the snatches from yesterday: kept it light, worked up to 145#
And did the rowing from today: 10:22