WHITEBOARD – 13 June 2013


Deadlift: Build up to 2 reps at 80% your lifetime max.  Perform 4 sets of 2 at this weight.


5 Rounds of:
6 Ring Pull-ups
20s Hollow Rock Hold or Rock
10 Kettlebell Swings

Notes: Today is not meant to be a conditioning day.  The second part of the workout is not to be done at a pace that taxes your conditioning.  Control the movements, pick a good heavy weight on the swings and think positioning and control.  For the Pull-ups, if you have the strength slow the eccentric and hit a false grip at the bottom.

Also, don’t float away

6 Responses to “WHITEBOARD – 13 June 2013”
  1. Kevin Olds says:

    slow the eccentric?

  2. kevineleven says:

    also – what weight KB?

  3. Dara says:

    Sounds like swim WODs might be back?

    It’s sunny here in San Diego

  4. Dedik says:

    Deadlifts: Worked up to 330×2

    Pullups done on bar and banded. focused on really pulling through my lats as my pullups need a lot of work

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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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