WHITEBOARD – 05 February 2013

Posted by beyultraining on February 5, 2013 · 9 Comments 

Workload:

Pull-up: Work up to a heavy single.  Then perform 3 sets at 50% for 5 reps.

Then: 

5 Rounds of: 
20 Back Extensions
10 Inverted Rows
20 Kettlebell Swings (70/55)

Notes: If you don’t have weighted pull-ups perform 4 sets of 10 banded with rest inbetween.  You need volume with pulling to get a stimulus.

Filed under Workouts of the Day

Comments
9 Responses to “WHITEBOARD – 05 February 2013”
  1. LT's avatar LT says:
    February 5, 2013 at 12:59 PM

    Snatch+hang snatch up to 175
    Snatch up to 187
    Power clean+push jerk up to 255

    Reply
  2. Dara's avatar Dara says:
    February 5, 2013 at 2:01 PM

    Missed post
    5 rounds of 10 thrusters and 20 straight leg dead lifts
    Then 800m run

    Reply
  3. kevineleven's avatar kevineleven says:
    February 5, 2013 at 2:38 PM

    pull up – 90#
    45# x 5 x 3

    WOD : 3 rounds RXd

    Reply
  4. The Champ!'s avatar The Champ! says:
    February 5, 2013 at 4:08 PM

    120/60/11:55 with traffic

    Reply
  5. Dedik's avatar Dedik says:
    February 5, 2013 at 5:07 PM

    30#

    1 1/2 sets at bodyweight. 1/2 set of 5 blue banded. 1 set of 10 blue banded

    Wod:
    11:55 with traffic.

    Reply
  6. Dara's avatar Dara says:
    February 6, 2013 at 10:24 AM

    2000m row, 8:42, 2:10.7 pace PR
    now 0.7s off my goal pace

    Opps. did 4 sets of 5 pull ups.
    Set 1 no band, sets 2-4 with tan band

    WOD complete, RXd

    Reply

Leave a comment

  • 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...