WHITEBOARD – 31 January 2011
Workload:
Ten 90s Rounds of the following:
5 Chin-ups (Deadhang)
5 Overhead KB Swings (70/55)
Row the remainder of the 90s*Record total Meters Rowed
Notes: For the workout you put the clock on a 90s counter. You can think of it as ten rounds. You perform 5 strict chin-ups and 5 overhead KB swings and with whatever time you have remaining on your 90s you row. Obviously the faster you get the two movements out of the way the more time you have to row. Once the 90s is up you repeat.
Next Olympic Lifting Class looks like Saturday 11 February 2012 (10:00-12:00). Let me know if this doesn’t look good for some.
See you there.
Beyul Training 
Oly class – I’m in for an hour
I’m in for the Oly class.
Oly, baby!
1239 meters
1544
2198
I think I got to row 4 of the six rounds. 2pood KB, skipped KB swings one round. And there were some questionable chin-ups.
1 mile run warmup: 8:54
3 Rounds of:
1-2-3-4-5
KB Clean and Press (1 pood)
Strict Pull-ups
*Rest 90s Inbetween rounds
Good Mornings
Work up to a max weight set for 10 reps. then 2 sets at 90% of that weight
115
135
170
155
155
Push Press
Work up to a max weight set for 10 reps. then 2 sets at 90% of that weight
115
155
180 (Failed on the 10th rep)
162
162 (was only able to complete 6 reps)
I am physically exhausted.
1270m
45# KB, green band pull ups.
but by round 3 I had nuthin left in my pull up engine, so I went to a plan of 30s to do max pull ups, then used the rest of the time for KB and row. mostly I only got one or two pull ups done