WHITEBOARD – 17 January 2013

Posted by beyultraining on January 17, 2013 · 8 Comments 

Workload:

Hang Clean – work up to heavy single then perform,

Hang Clean + 4 Front Squats – 88% one rep max .  3 sets

Then:

4 sets of: 

500m Row

1 Minute Rest

Notes: Same as last Thursday but a slightly higher percentage on the drop sets and different row sequence after.

Filed under Workouts of the Day

Comments
8 Responses to “WHITEBOARD – 17 January 2013”
  1. Brian's avatar Brian says:
    January 17, 2013 at 3:00 PM

    205# 1X
    180# 5X X3

    row completed

    Reply
  2. The Champ!'s avatar The Champ! says:
    January 17, 2013 at 3:07 PM

    205/180

    Reply
  3. Dedik's avatar Dedik says:
    January 17, 2013 at 4:59 PM

    Ran half mile

    280 (PR)
    skipped drop sets

    Ran half mile

    Row completed. 1:51 – 1:47 – 1:50 – 1:51

    Reply
  4. Dara's avatar Dara says:
    January 17, 2013 at 6:05 PM

    Mixed my days here but did
    91# hang clean, 5# less than last week but better form
    78# drop sets, also less # than last week but also better form
    Only had time for 3 rows, did 1:56; 2:09 and 2:06

    Reply
  5. Rock's avatar Rock says:
    January 17, 2013 at 6:51 PM

    205/180…same weight as kramli, but i weigh about 30 lbs less

    row splits: 2:00, 2;00, 1:58, 1:53

    Reply
  6. kevin olds's avatar kevin olds says:
    January 17, 2013 at 9:14 PM

    245×1 (PR)
    215x3x1 + 5FS

    Row completed

    Reply

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