WHITEBOARD – 10 January 2011
Workload:
8 Rounds of Tabata Row (20s on 10s off):
Immediately follow it with:
3 Rounds of:
1 Rope Climb
30s L-seat Hold
10 1 Arm KB Snatches (35/55lb: 10 each arm)
Notes: Click on both of the hyperlinks to look at demonstrations of the snatch and L-Seat. The L-Seat link has progressions for the movement. You don’t need to perform the movement on dip bars. You could do them with rings (hardest), from a pull-up hang (harder), or with your two hands planted on boxes with space inbetween them.
Beyul Training 
63 Cal, 900m even.
L-seat hanging from the bar, KB snatches @1pood.
67 cal 914m
L-seat hanging from bar, snatches at 1.5 pood
Hatch Week 11 Day 2
Back Squat:
1*5 190
1*5 205
1*5 220.5
1*5 220.5
Front Squat:
1*5 162
1*5 190
1*5 202.5
1*5 216
Tabata Row:
956m
73 cal
42 cal row (put I put the damper down on 5)
25# KB snatch
sub green band deadhang pull ups X 3 for rope climb
L sit with knees in
5000m row as part of warmup
24:33
PR by almost 2 min
You may refer to me as Wolverine from here on out