WHITEBOARD – 29 April 2013
Workload:
Back Squat: 10 Rep Max – 90%x10, 80%x10 (Add 5-10lbs from last week)
Then:
5 rounds of:
8 Barbell Presses
12 Barbell Step-ups
*Use 60% 1 rep barbell press max
Then:10 Handstand Push-ups
Notes: Add 5-10lbs from last weeks max & hit that. If you FAIL, please post or notice me. We will determine how you move forward on the cycle based on what’s going on.
For the second part, complete 5 rounds and then finish with the handstand push-ups. If you do not have push-ups finish with 30 STRICT push-ups.
Remember, check out Blank Canvas Gallery!
squats 10 X 255, 230, 205
WOD 13:28 – 115# barbell
Squats: 10×255, 230, 205
1 minute handstand hold
couple pullups
shoulders/neck still wrecked from rugby.
205#
Wod 115#
8+2
Tough one…
Squats 130 – 115-105
WOD 45#
push ups. much better than last week