WHITEBOARD – 3 January 2012

Posted by beyultraining on January 3, 2013 · 7 Comments 

Workload: 

Power Clean (Work up to Max Clean then perform 3 sets of 5 at above 75%)

Then:

5 Rounds of:
9 Inverted Rows
12 Kettlebell Swings
15 Back Extensions (unweighted)

Notes: Please note that after you hit your max you perform 3 sets of 5 at ABOVE 75%.  If you are feeling sluggish and not in top form keep the percentage lower (near the 75% mark), but if you are hitting well then up the weight.  Post best single and set of 5.

Filed under Workouts of the Day

Comments
7 Responses to “WHITEBOARD – 3 January 2012”
  1. Dara's avatar Dara says:
    January 3, 2013 at 12:35 PM

    50# DB power clean; deload at 40#
    WOD done with hotel gym mods

    Reply
  2. The Champ!'s avatar The Champ! says:
    January 3, 2013 at 2:08 PM

    210/155 hang cleans

    9:40

    Reply
  3. Dedik's avatar Dedik says:
    January 3, 2013 at 4:25 PM

    This work thing is really getting in the way of my working out. Starting to get annoyed.

    Reply
  4. Brian's avatar Brian says:
    January 3, 2013 at 8:42 PM

    220# pr and the rep actual felt good
    160# x5

    Wod completed.

    Reply
  5. Rock's avatar Rock says:
    January 5, 2013 at 10:31 AM

    185/135

    10:24

    Reply

Leave a comment

  • 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...