WHITEBOARD – 19 December 2011

Posted by beyultraining on December 19, 2011 · 5 Comments 

Workload:

Back Squat
4×2
*90% 1 rep max for all reps

Then:

8 Rounds of:
2 Push-press (1 Rep Max Standing Press Weight)
10 Wallballs (20/14)

Notes: Push-Press is to be performed with a barbell.  Starts from the ground so you need to clean it up to your front rack.  If you can not clean your press weight we need to work on form now!  If that is the case use dumbbells or start off of the rack.

Filed under Workouts of the Day

Comments
5 Responses to “WHITEBOARD – 19 December 2011”
  1. Dedik's avatar Dedik says:
    December 19, 2011 at 3:20 PM

    Hatch Cycle Week 7: Day 1

    Backsquat:
    1*5 220.5
    1*5 252
    1*3 268
    1*2 283.5
    1*1 315 (previous 1rm)
    1*1 317 (done for fun because 315 felt too light. new PR)

    Front Squat:
    1*5 162
    1*4 175.5
    1*4 190
    1*4 190

    WOD: I thought it was five rounds so that is what I did.

    4:43

    160#

    Reply
  2. Rock's avatar Rock says:
    December 19, 2011 at 6:44 PM

    285# for the squats

    7:53 for the metcon

    Reply
  3. grzm's avatar grzm says:
    December 19, 2011 at 7:05 PM

    215.220.225.230.235
    WOD: 11:15, 3×135, 5×115

    Reply
  4. Brennan's avatar Brennan says:
    December 19, 2011 at 7:09 PM

    315# Squats

    155#WOD-8:15

    Reply
  5. Brian's avatar Brian says:
    December 19, 2011 at 8:09 PM

    no squats

    WOD
    7:45 155#

    Reply

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