WHITEBOARD – 26 January 2011
Workload:
1 Round of:
5 Intervals of:
30s Kettlebell Swings (55/35 – To Chest)
30s Rest5 Intervals of:
30s Wallballs (20/14)
30s RestThen:
5 Rounds of:
5 Goblet Squats (25% bodyweight)
5 Box Jumps
*Rest 60-90s inbetween rounds.
Notes: Don’t kill this workout. Keep a good pace but do not consider it absolute sprint work. For the second part, it is not meant to be overly difficult. The goblet squat weight should be just enough to help keep your torso erect but shouldn’t be overly difficult to complete the 5 squats. The box jumps are meant to be done explosively and fluidly. Try to catch the jumps in a 1/2 or full squat. Pick a height that is about 70% of your 1 rep max. If you don’t know your highest box-jump pick a height you are confident with.
What are we looking for in regards to the picture of the day (all comments in regards to my beauty aside)? What do we want the line to intersect to show a solid receiving position? Also, can you see the flaw in my positioning?
Beyul Training 
Think I am glad I worked out before the WOD was posted. I created some fun for myself with double unders, one arm kettle bell snatches and handstand holds to forward rolls
Double under PR: 23 consecutive
Dana’s flaw? Ugly surfer shorts? Or is the line supposed to intersect with your ankles?
Yes shorts are ugly, but you were closer with the ankle comment.
Beyultraining.com
The line should be more over your mid-foot, not towards your toes.
Also, you seem to have grown a horn. I would get that checked out. Kemm could recommend a good doctor’s office…
Winner winner chicken dinner. I am not going to Kemm’s doctor. It will take three months for them just to confirm I have a horn coming out of my head.
Beyultraining.com
Off day, getting ready for the big Dunkels vs. Dynamite game. Chip Davis doesn’t want to pull a hammy!
lunchtime wod, check, evening wod, full court press on KD for 50 minutes
I like this
Beyultraining.com
Hatch Cycle Week 12 Day 2 “The Final Countdown”
Back Squat:
1*5 190
1*5 220.5
1*5 236
1*5 236
Front Squat:
1*5 162
1*5 190
1*5 202.5
So, Hatch is done. It was truly satisfying to see the hardwork pay off with some massive gains. Here are some pre and post numbers that I’ve been keeping track of:
Pre-Hatch:
Back Squat: 315
Front Squat: 270
Clean and Jerk: 230
Snatch: 178
Strict Press: 155/60
Push Press: 210
Deadlift: 415
Post Hatch:
Back Squat: 370 (+55)
Front Squat: 310 (+40)
Clean and Jerk: 275 (+45)
Snatch: 215 (+37)
Strict Press: 170 (+15/10)
Push Press: 230 (+20)
Deadlift: 430 (+15)
The numbers speak for themselves. It’s been a great three months.
I like this even better. Good work Paul.
Beyultraining.com
55#KB swings, 20# wallballs, 2pood goblet squats, 24″ box jumps.
Wodded. Substituted strict weighted pull ups for the box jumps because of a foot pain issue.
3 reps at 25#
2 reps at 45#
1 rep at 55# for a PR.
–Freddy
check, check, and check
Done, done, and done