WHITEBOARD – 03 December 2012
Workload:
Back Squat:
5-5-3-2-1-1Then:
3 Rounds of:
400m Run
10 Handstand Push-ups
30 Walking Lunges (Dumbbells: 1/4 Bodyweight)
Notes: For the back squats aim to have your second set of 5 reps approximately 80% you 1 rep. Your 3 around 85%, 2 around 90% and the singles around 95% and up. Obviously if the reps aren’t clean then drop down the weight but that is the percentages we are looking for.
Have fun.
Beyul Training 
Missed the post and ended up with:
8 rounds, 1min row, 1min rest: 2036m
then
3RM Overhead squat: 70# (PR)
then
6 rounds 10 overhead walking lunges, 6 bar dips
then
60 weighted sit ups, no foot hold
Front squat 300×3
Snatch drop 155×3
Hook grip DL 375×3
Hatch Cycle Week 5 Day 1
Back Squat
1*8 221
1*6 255
1*4 289
1*4 306
Front Squat:
1*5 217
1*4 248
1*3 263.5
1*3 279
What I like about that photo is that that was probably 1.5 years ago and that squat was a 1 rep max attempt @ 312. Today for the hatch cycle I hit 306 for an easy 4. Just a great feeling.
Completed. NHF should have dog sitting.
Are you seriously using Bailey as an excuse for not getting to the gym?
Yeah, I know, it’s weak. I don’t know how people do this with actual kids.
It is pretty weak. You dog would probably get along with Kramli’s though
Beyultraining.com
Squat:
ended at 285#
WOD:
lunge at 20#