WHITEBOARD – 28 March 2013
Workload:
Strength:
Weighted Pull-up
Work up to a 2 rep max, then perform 3 sets of 4 at 50%Then:
Good Mornings
4 sets of 8 – Use 60% weight used on clean complex from https://beyultraining.com/2013/03/25/white-board-25-march-2013/
Conditioning
7 minute AMRAP
10 Burpees
2 Handstand Push-ups
Notes: Again this isn’t a fun one for me. Compare to https://beyultraining.com/2013/03/14/whiteboard-13-march-2013-2/.
Good Mornings should be done to build back strength and glute strength as well. Focus on proper posture and screwing the feet into the ground through the whole movement. Don’t let the big toe come off the ground. http://www.youtube.com/watch?v=0Ls4pTpgea8
Advertisements
For those of us still in band land on pull ups?
Get 6 sets of 5 banded. Should be difficult but not difficult enough for you to fail.
Beyultraining.com
Pull-up – 100×2 -50x4x3
Good Morning – 160x8x4
6 Rounds Complete
6×5 blue band pull ups. time to graduate to the tan band or man up and just do pull ups
55# good mornings
WOD 4 rounds +8 burpees. mod HSPU