WHITEBOARD – 4 September 2012

Posted by beyultraining on September 4, 2012 · 5 Comments 

Workload:

Back Squat: Work up to a heavy set of 5. Then perform 2 sets of 5 at 85-90%.

Then:

A1. 5 Rounds of:
3 Push Press (75% 1 Rep Max)
5 Ring Dips

Then:

A2. 5 Rounds of:
8 Box Jumps
8 Goblet Squats (Dumbbell: 1/3 of 5 Rep Back Squat weight)

Notes: Hit your squats and then go to A1 and A2.  You rest as little as needed between A1 and A2.  For the Push Presses clean the bar from the ground.  For the goblet squats use a KB or DB to load the movement. 

Post any questions you may have. 

Goodlooking squats:

http://www.youtube.com/watch?v=R_jxTc2ITA8

Filed under Workouts of the Day

Comments
5 Responses to “WHITEBOARD – 4 September 2012”
  1. Kevin Olds's avatar Kevin Olds says:
    September 4, 2012 at 1:52 PM

    245 X 5 x 1
    207 x 5 x 2

    WOD check

    Reply
  2. beyultraining's avatar beyultraining says:
    September 4, 2012 at 2:45 PM

    Clean up to 320
    Cleanx2x295, 2×275, 2×255
    B. Squat 5×295, 5x2x305
    Strict Press 10×115, 5×135
    Ab & Press work

    Reply
  3. Rock's avatar Rock says:
    September 4, 2012 at 8:19 PM

    225
    Check
    My legs feel like jello

    Reply
  4. Dara's avatar Dara says:
    September 11, 2012 at 10:40 AM

    And did the WOD portion of this one, sub push ups for ring dips

    Reply

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