WHITEBOARD – 16 April 2012
Workload:
Back Squat
*Build up to a heavy triple. Then perform 3 sets of 3 at 90% max weight hit.Then:
6 Rounds of:
50m Shuttle Run (50m out and 50m back)
20 Push-ups
Notes: I am going to continue to stand on my soap box and preach speed and quality in the heavy lifts. The heavy triple should be done without any doubt that it will be completed. I don’t want to see failed sets here. Not sure if your form is good, have a buddy take a look and let you know if anything funky is going down. You all know what a quality squat should look like. Happy Monday.
Here is an example of some solid front squats:
Beyul Training 
I need a volunteer to watch me squat and let me know if “something funky is going down”
Don’t you worry, I will be down there in a bit to see what kind of funk we have going on.
Surprised you actually read the post today.
Beyultraining.com
245, nothing funky out of the ordinary funkiness
6x50x50x20
120 push-ups is funky
265# 3RM, 3 x 3 @ 240#
WOD: 3 RDS
265# 3RM, 3 x 3 240#
WOD complete. sprinting after squats was strange
Back Squat 305x3x5
Dumbbell Shoulder Press – Approx 50 reps (10×5)
Reverse Grip Curls – Approx 50 reps (10×5)