WHITEBOARD – 27 December 2011
Workload:
Max Set of Deadhang Pull-ups
Then:
Max Set of Strict Push-ups
Then:
500m Row
Notes: Rest at least 120s inbetween movements. If you haven’t noticed this is a testing week. If you missed the squats do that instead. That is the most important part of the week.
Beyul Training 
6 pull ups, tan band
13 strict push ups
2:06 row
Still can’t feel my legs from sprints and squats
With New Years coming up, I’ve updated my goals on the whiteboard. We should all do the same.
Who would like to join me in a 30 day Paleo challenge? I must break the sugar and caffeine addictions
Did yesterday’s workout>:
5×185
3×205
1×240, 255, 265, 275, 280F*, 280#
That’s a 45# PR since my last 1RM of 235#, though I have 3-repped that at the beginning of September
Going into today I was thinking I should have a goal of 300# for 2012. Now I’m thinking I need to look higher.
* Paul assisted when he didn’t think I was going to make it. He had forgotten about my patented SlowLift™ technique.
Oh, and 100 x 1.5pood overhead KB swings in 4:54. strategy: 4×20 (each set starting on the minute) then 2×10.
That’s friggin fast, well done
Higher. Good work, that is massive
It was awesome to see Michael smash his previous pr. I do apologize for jumping in there. Next time I shall let you slowlift.
Happy to have you there, Paul 🙂 Better safe than sorry.
Hatch Cycle Week 8 Day 1
Back Squat:
1*5 205
1*5 220.5
1*5 236
1*5 252
Front Squat:
1*5 162
1*5 175.5
1*5 175.5
1*5 175.5
While Michael was crushing the kettlebell swings, I decided to do Cindy while he was working. I ended up doing 5 full rounds, but completed 4 rds + 5 + 10 + 1 while he was working.
14 strict pullups
43 strict pushups
1:34 500 Row