WHITEBOARD – 8 January 2013
Workload:
Pull-up: Work up to a heavy triple. Then perform 2 sets at 90% for 3 reps.
Then:
5 Rounds of:
9 Left Arm Kettlebell or Dumbbell Snatches (55/35)
6 Pull-ups
9 Right Arm Kettlebell or Dumbbell Snatches (55/35)Then:
100 Back Extensions
Notes: Don’t kill yourself on the 100 back extensions in at the end. Just get them in at a casual pace and make sure your are initiating the upswing of the back with your glutes and not you back or hamstrings.
Beyul Training 
Sub pull up?
Sub out banded pull-up, seated cable pull down, inverted row, or bent row. Just do the second part but up the reps to 10 for each round for the pull.
That stunk.
Left shoulder feeling sore so only 15# snatch, 115# seated cable pull downs
100 straight leg deadlifts
and some running
60# x 3 x 1
55# x 3 x 2
WOD RX’d
Pullups:
still cant do weighted pullups so i modded to 4 sets of 3 @ bodyweight.
Wod:
13:31
first two sets of pullups done on blue band, last 3 on green. trying to focus on technique and pulling through the lats.
100 Back extensions:
Done 30-15-15-22-18
90
10:15
50.25.25
70
Approx 9-10 minutes
25-30-35-25
Second day of feeling weak
55#
9:41
despite smoking Dan on the wod, I didn’t have time to do the back extensions. I’ll squeeze them in on my low intensity day.