WHITEBOARD – 06 February 2012
Workload:
Back Squat:
10 Reps x 60% 1 Rep Max
5 Reps x 75%
5 Reps x 60%
5 Reps x 82.5%*Rest 2 minutes inbetween all sets
Then:
4 Rounds of:
5-3-2 Reps of:
Barbell Front Squat
Strict Barbell Press*Use 1 barbell for the front squats and presses. Start the weight at approximately 65% 1 rep press max. Move weight up each round if done well.
Notes: Control the squats! Then, for the second part before 5 reps of both movements, then 3 reps of both movements, finished with 2 reps of both. Once you are done a round like this rest 2 minutes and move the weight up and repeat.
Beyul Training 
129, 161.25, 129, 177.5
4×75#, presses were weak
1RM = 270#
165, 205, 165, 225
WOD @ 85#
So much difference between my legs/core and my upper body.
Cool photo…strong branch!
135,175,175,175,175
WOD: tough one
I think this was how it went… Kevin can correct, as I did with him.
115(F on 2 round press)
95
85
85
we ended with 75#
Hang snatch high pull + hang snatch (1+1)x3x2, (1+1)x2x2
155, 155, 155, 155, 175, 175, 185, 185, 185, 190
Snatch pull to below knee, pause, finish pull to hip
236.5, 236.5, 236.5
Back squat
260×4
295×4
295×4
295×4
210 X 10
265 X 5
210 x 5
290 X 5
Wod
115 ( f on round 2 press )
95 ( barely )
75
75
*note – 65% for me is 120#. not today…