WHITEBOARD – 21 January 2013

Posted by beyultraining on January 21, 2013 · 5 Comments 

Workload:

Back Squat – 10×3 (81% 1 rep max)

Then:

6 Rounds
10 Single Arm Alternating Presses (1/3 barbell press) 
50 Double-Unders

Notes: Squat is up to 81%.  If you fail a set drop your precentage back down to 75%.  Similiar workout to two weeks ago but 6 rounds instead of 8 and a heavier press.  Have fun.

Filed under Workouts of the Day

Comments
5 Responses to “WHITEBOARD – 21 January 2013”
  1. Dara's avatar Dara says:
    January 21, 2013 at 11:44 AM

    I vote for more posters of KStar at the gym, less posters of Dan

    2000m row, 8:46 (PR); 2:11.3 pace (only 1.3s off my 2013 goal pace)
    squats at 145#
    WOD – 20 double unders per round, 25# for 3 rounds, 20# for last 3 rounds

    Reply
  2. Rock's avatar Rock says:
    January 21, 2013 at 1:17 PM

    6 sets at 225
    4 sets at 235

    7:12 with 45# without Ke$ha

    Reply
  3. The Champ!'s avatar The Champ! says:
    January 22, 2013 at 9:11 AM

    jealousy is a weak emotion

    Reply

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