WHITEBOARD – 03 December 2012


Back Squat:


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.

8 Responses to “WHITEBOARD – 03 December 2012”
  1. Dara says:

    Missed the post and ended up with:
    8 rounds, 1min row, 1min rest: 2036m
    3RM Overhead squat: 70# (PR)
    6 rounds 10 overhead walking lunges, 6 bar dips
    60 weighted sit ups, no foot hold

  2. LT says:

    Front squat 300×3
    Snatch drop 155×3
    Hook grip DL 375×3

    • Dedik says:

      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.

  3. Rock says:

    Completed. NHF should have dog sitting.

  4. Brian says:

    ended at 285#

    lunge at 20#

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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