WHITEBOARD – 7 January 2013


Back Squat – 10×3 (75% 1 rep max) Then: 8 Rounds 12 Single Arm Alternating Presses (1/4 barbell press) 50 Double-Unders

Notes: Please dont try to do 400 double unders after ten sets of heavy squatting unless you are proficient in the movement. You could do the workout with a cap of 30-60s jump top sets . Also, please squat We are starting a 10×3 cycle and it is very importsnt you hit you squats each week.

9 Responses to “WHITEBOARD – 7 January 2013”
  1. Dara says:

    Still on the road – hotel gyms
    no barbells, no jump rope
    Suggest a sub? Dumbells up to 50#

  2. kevin olds says:

    WOD: 40# 19:20

  3. Dedik says:

    Modified Hatch Day

    380×1 (PR)
    390 (PR)
    400 (F)

    20# PR on the back squat. Felt great too. Still gunning for the 400# though…

  4. LT says:

    Am workout
    Snatch drop up to 135×3
    3snatch pull + snatch up to 135

    Pm workout
    Power clean + jerk up to 275, PR

  5. Paul and LT that is some serious work.

    315/13:15 with 45lb dumbbells. Squats were not easy today.

  6. Rock says:

    10:29 shoulders were on fire

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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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