WHITEBOARD – 15 July 2013

Posted by beyultraining on July 15, 2013 · 2 Comments 

Workload:

Front Squat: Work up to a 3 rep max, then 3 sets of 3 at 85%.

Then:

7 Rounds of:
3 Handstand Push-ups
7 Push-ups
10 Knees-to-elbows
7 30/24” Box Jumps

Notes: We have not done box jumps in some time. I want you to focus on landing soft and your feet in a squat stance. If you catch with the appropriate stance you can have your hip low (squat) in the catch and hop down. No need to open the hip at the top today.

After the workout grab a barbell and hit the calf, and connective tissue going down to your heel cord.

Filed under Workouts of the Day

Comments
2 Responses to “WHITEBOARD – 15 July 2013”
  1. Dedik's avatar Dedik says:
    July 15, 2013 at 2:44 PM

    Front Squat: 280×3
    skipped drop sets because the knee has been funky

    WoD: 17:17 Rx’d. Shoulder did not like knees to elbows.

    Reply
  2. beyultraining's avatar beyultraining says:
    July 18, 2013 at 1:48 PM

    Back Squat – 225×10, 275x5x2 (Back felt funny)
    Strict Press – 175×4, 135x10x2
    Some Handstands and abs to finish

    Reply

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