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.
Beyul Training 
http://www.leasticoulddo.com/comic/20121104
Looks like kramli’s step routine before a box jump
Hatch (Week 1, Day 1):
B. Squat: 243×10, 283.5×8, 303.75×6, 324×4
F. Squat: 216×5, 252x5x3
Some shoulder work & then stretching to try and avoid horrible cramping to come.
High bar squat up to 295×3
Press up to 175×5
Deadlift up to 305×3
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.
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
405 x1
365 x2 x 3
Wod completed with 25 lunges