WHITEBOARD – 27 June 2013

Workload:

Deadlift: Build up to 3 reps at 77% your lifetime max.  Perform 3 sets of 3 at this weight.

Then:

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.

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Comments
One Response to “WHITEBOARD – 27 June 2013”
  1. dedikdrfc says:

    Deadlift: Worked up to 345×3. slightly higher than 77% but it felt good so i kept going.

    subbed the wod for a pulling day

    5×5 Pendlay Rows @ 135#

    Oly Complex: 3 high hang pulls, 2 hang squat cleans, 1 jerk. 5×175#

    I feel that my traps are going to be tender tomorrow.

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  • John Donne – Meditation 17

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