WHITEBOARD – 7 January 2013
Workload:
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.
Beyul Training 
Still on the road – hotel gyms
no barbells, no jump rope
Suggest a sub? Dumbells up to 50#
10 rounds: 5 pause goblet squats (50 w/2-3s pause) 10 alternating presses.
Beyultraining.com
Hotel mod WOD complete
50# goblet squats; 20# DB press
215
14:50
265x3x10
WOD: 40# 19:20
Modified Hatch Day
205×5
236×3
272×2
306×2
323×1
350×1
365×1
380×1 (PR)
390 (PR)
400 (F)
20# PR on the back squat. Felt great too. Still gunning for the 400# though…
Am workout
Snatch drop up to 135×3
3snatch pull + snatch up to 135
Pm workout
Power clean + jerk up to 275, PR
Paul and LT that is some serious work.
315/13:15 with 45lb dumbbells. Squats were not easy today.
225
10:29 shoulders were on fire