WHITEBOARD – 21 October 2013

Posted by beyultraining on October 21, 2013 · 2 Comments 

Workload:

Back Squat: Build to 10 Rep Max.  Should be done with some speed.

*3 additional sets of 10 need to be within 85% of your max.  You can hit these going up or down.

Then:

15 Minute AMRAP: 
3 Bear Cycles (50% 10 Rep Back Squat Max):
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

200m Run

Notes: POSITIONING, POSITIONING, POSITIONING.  10 Rep Max should be done with quality reps.  Also, the second part is a barbell complex mixed with running.  Anytime this is done you need to slow your breathing/pace down to allow for proper transitions.

Filed under Workouts of the Day

Comments
2 Responses to “WHITEBOARD – 21 October 2013”
  1. Dara's avatar Dara says:
    October 21, 2013 at 10:07 AM

    Totally off the cycle.
    2RM to 160#
    3×3@ 135#

    10min AMRAP goblet squat, KB swings, sit ups. 45# KB

    Reply
  2. beyultraining's avatar beyultraining says:
    October 23, 2013 at 2:35 PM

    Built up to 275/Deloaded to 255.

    Second part done and it was horrible. 6 Rounds + 1 Clean + 1 Front Squat + 1 Push Press

    Reply

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