WHITEBOARD – 13 August 2012

Posted by beyultraining on August 13, 2012 · 4 Comments 

Workload:

Snatch: Work up to heavy single

then:

5 Sets of: 1 Snatch + 5 Overhead Squats at 80-85% max single

then:

4 Rounds of: 500m Row
*90s Rest

Notes: There is a range for the overhead squats due to different experience levels with the snatch.  If you are not technically proficient with the snatch then most likely you will need a higher load for the overhead squats to elicit a response.   If they aren’t that taxing then move the weight closer to your 1 rep max.
Ready for pecs like Arnold? Bench For Boobs

Filed under Workouts of the Day

Comments
4 Responses to “WHITEBOARD – 13 August 2012”
  1. kevineleven's avatar kevineleven says:
    August 13, 2012 at 1:59 PM

    185#
    ( 145# x 1 + os x 5 ) x 5
    never done that many os reps at that weight

    Reply
  2. Dedik's avatar Dedik says:
    August 13, 2012 at 4:08 PM

    175#
    145×3 and 150×2 for the sets

    Rowing: 1:57 1:53 1:49 1:48

    Reply
  3. Brian's avatar Brian says:
    August 13, 2012 at 6:42 PM

    135# snatch
    85# ohs

    Reply
    • beyultraining's avatar beyultraining says:
      August 13, 2012 at 10:48 PM

      Worked up to a 2 rep max snatch: 245 Snatch 225x3x3

      Back squat – 255x5x5.

      Felt closer to 100% today. Back squat needs to go up about 100 pounds but things are going in the right direction.

      Beyultraining.com

      On Aug 13, 2012,

      Reply

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