WHITEBOARD – 18 May 2012

Posted by beyultraining on May 18, 2012 · 2 Comments 

Workload:

A. Floor Press
*Work up to heavy triple for the day. Make sure you finish with 3-4 sets within 90% of that triple max

B1. 5 Rounds of:
6 Ring Dips
6 Hang Muscle Snatches (95/65lbs)

Then:

B2. 4 Rounds of:
12 Back Extensions (45/25lbs)
60s Plan Hold

Notes: Work up to a quick and fast 3 rep max for the day for the floor press. If alone do dumbbell floor press. Then, finish up with some deload sets to get a total of 3-4 sets within 90% of your 3 rep max. If you hit these while going up to the max or coming down it doesn’t matter.

For part B, perform B1 all the way through and then immediately go to part B2.

To cap of the Rocky themed week we have to show some love to the original (love the Spanish captions). Honestly, his sprint mechanics are pretty darn good. Take a look at the scene that started the craze of training montages:

Filed under Workouts of the Day

Comments
2 Responses to “WHITEBOARD – 18 May 2012”
  1. kemm's avatar kemm says:
    May 18, 2012 at 2:07 PM

    245#

    Snatches with 45#
    Only used a weight on the first set of back extensions

    Reply
  2. bmaguire's avatar bmaguire says:
    May 18, 2012 at 5:26 PM

    265#
    snatch and rings in 3:42

    #45 back extensions

    Reply

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...