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.
WHITEBOARD – 26 December 2011
Workload: 1 Rep Max Back Squat Then: 100 Kettlebell Swings (Pick any weight you want) Notes: Merry Christmas to all that celebrate it. Hopefully it was a good one for all. The hard work for the day is your heavy 1 rep back squat. After that pick a kettlebell weight and just do 100 swings … Continue reading
WHITEBOARD – 23 December 2011
Workload: Perform 5 Rounds: 200m Run Rest 60s 100m Run Rest 30s 100m Run Rest 30s Then: 3 Rounds of max deadhang pull-ups *Rest 120s inbetween rounds Notes: If it is late in the day or raining sub a 250m row and 150m row for the runs.