WHITEBOARD – 5 November 2011

Workload:

Deadlift – Work up to a heavy single then perform 3 sets of 2 at 90%

Then: 

4 Rounds of:
20 Back Extensions (45/25lb dumbbell held at chest)
10 Pull-ups
20 Alt. Lunges (Two 45/25lb dumbbells held to side)
1 Rope Climb

Notes: The deadlift should be done confidently.  You should know that you have a little extra in the tank that you didn’t tap into.  Post questions, and it ferels good to be back in civilization this week.  If anyone needs help post it here.

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Comments
7 Responses to “WHITEBOARD – 5 November 2011”
  1. LT says:

    High bar squat up to 295×3
    Press up to 175×5
    Deadlift up to 305×3

  2. Dedik says:

    Hatch Week 1 Day 1:

    Backsquat
    1×10 204
    1×8 238
    1*6 255
    1*4 272

    Front Squat:
    1*5 186
    1*5 217
    1*5 217
    1*5 217

    I forgot the almost immediate jello leg feeling after the first day. Getting out of my car tomorrow is going to be fun.

  3. Dara says:

    165 x 1 then
    150 x 3 x 2
    what happened to my deadlift? Ugh

    WOD – 3 rounds, no rope, blue band deadhang pull ups

  4. Brian says:

    405 x1
    365 x2 x 3

    Wod completed with 25 lunges

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