WHITEBOARD – 24 January 2013


Hang Clean – work up to heavy single then perform,

Hang Clean + 3 Front Squats – 90% one rep max .  3 sets


2 sets of: 

4 Tabata Rows (Calorie)

4 Tabata Push-ups

Notes: If you power clean the clean in the complex then add a front squat. 90% which is more than last week.

9 Responses to “WHITEBOARD – 24 January 2013”
  1. Dedik says:

    I miss my beard…

  2. Dara says:

    10 min row, 2152m at 2:19.2 pace to warm up

    96.5# PR then 97.5# PR
    imagine what I could do if I would just move my feet

    complex 87.5#

    tabata 42cal row; 54 push ups

  3. kevineleven says:

    245 x 1
    220 x 1 x 4 FS

    WOD cal: 52 PU: 72

  4. Dedik says:

    1,000m row warmup

    Hang clean: 290 (PR)

    Drop sets: 235x3x3 (had to squat clean them all)

    Cal: 66
    PU: 80

    I felt great today. If I can PR my hang clean 10 pounds each week I’ll be ecstatic.

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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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