WHITEBOARD – 20 February 2013


15-20 Minutes low intensity cardio (60-70% effort)


Mobility/restorative work of your choice

Notes: If you didn’t get your squats in yet, do so.  If you followed the squat cycle, then take the day to retest your new 1 rep max.  The 15-20 minutes of low intensity cardio doesn’t have to be the traditional stuff.  You can do Olympic lifts with low weight for technique with minimal rest.  Think 2 reps on the minute for 15 minutes.  We are looking for something that gets you moving, preferably in full range of the hip and knees and gives you a spike in heart rate for a bit.

Oh, and if you are looking for motivation for your squat day look at this intensity:


Also, the picture of the day is of the same lifter completing a C&J and fainting after.  The doctor didn’t like how he looked COMING UP to the bar and tried to stop him.  He then went on to complete the lift and faint right after.  Intensity isn’t this guys problem…

9 Responses to “WHITEBOARD – 20 February 2013”
  1. Dedik says:

    Now, I can’t be sure, but I THINK he goes below parallel on those squats…

  2. Dara says:

    Nothing like a lot of yelling in Russian to motivate you for the day.

    1.5mile run. Ouch. My whole body hurts
    some stretching
    then 10 minutes, on the minute. alternate 5 burpees and 2 reps one arm clean and press each arm

    The goal for tomorrow? Get in a visit to Catalyst Athletics. Don’t be a hater

    • That is Finnish yelling. Jealous about going to Catalyst. Enjoy working out with all those great athletes. Have them smack you every time you let the bar come away from you.


      • Dara says:

        Finnish, Russian…all the same

        I will not have time to do an actual workout. I’m just stalking Greg Everett

  3. Dedik says:

    “Lumberjack 20″

    20 Deadlifts (225lbs) /Run 400m
    20 KB swings (2pood) /Run 400m
    20 Overhead Squats (95lbs) /Run 400m
    20 Burpees /Run 400m
    20 Pullups (Chest to Bar) /Run 400m
    20 Box jumps (24″) /Run 400m
    20 DB Squat Cleans (45lbs each) /Run 800m

    I subbed down the weight on the deadlifts and OHS. Didnt want to wreck my back a week out from rugby and my wrist was having none of the 115 OHS.


  4. The Champ! says:

    Pretty sure he was listening to The Muse during that session.

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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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