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


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


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 


Doing work during the break

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:

    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:

    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:


    4 rds + 10 + 5 + 6

    happy new year NHF crew

  8. kevineleven says:

    305 / 275
    WOD 3rds + 10

Check out what others are saying...
  1. […] Please see https://beyultraining.com/2013/01/01/whiteboard-2-january-2013/ for last max effort.  I believe Kevin and Dan are the only ones that have hit all squat sessions […]

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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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