WHITEBOARD – 2 JANUARY 2013

Workload:

Back Squat: work up to a heavy single then perform 3 sets of 2 at 90%

Then:

10 minute AMRAP:
10 Wallballs (20/14lbs)
5 Handstand Push-ups
10 Strict Push

-ups

Notes: Be smart and work on the pec and internal rotation of the shoulder if you know that gets dicey for you.  Welcome back, I hope you didnt do much during thr holidays besides enjoy it  Post best moment of your Holiday to share 

Also, you may ask why no workout for almost two weeks and thr simple answer is life is balance.  This program is geared toward making healthy athletes and a happy lifestyle is much needed for health.  Now get ready to squat and for me to start joining in on the fun again 

image

Doing work during the break

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Comments
15 Responses to “WHITEBOARD – 2 JANUARY 2013”
  1. kevin olds says:

    I think we already saw what Kemms best moment was ^

  2. LT says:

    HBBS up to 160×3
    Power snatch+hang power snatch up to 87
    3 Hang clean pull + clean + jerk up to 112

  3. The Champ! says:

    285/255
    5 Rounds + 10

  4. Dara says:

    greetings from poolside in Palm Springs!
    Sub push press for HSPU in a cramped hotel gym?

  5. kemm says:

    205
    4 +10 +2

  6. Dara says:

    Smattering of goblet squats, leg press, leg extensions
    WOD 4 rounds + 7
    sub thrusters for wall balls, single arm press for HSPU

  7. Rock says:

    285/255

    4 rds + 10 + 5 + 6

    happy new year NHF crew

  8. kevineleven says:

    305 / 275
    WOD 3rds + 10

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  • John Donne – Meditation 17

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