WHITEBOARD – 28 October 2013


Back Squat: Build to 10 Rep Max.  

*Try to add 5-10lbs from last week
**3 additional sets of 10 need to be within 85% of your max.  You can hit these going up or down.


15 Minute AMRAP:
1 Bear Cycles (65% 10 Rep Back Squat Max):
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

250m Row

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

3 Responses to “WHITEBOARD – 28 October 2013”
  1. kemm says:


    dnf amrap for fear of injury during clean, bringing down the press, or back squat into press

  2. Dara says:

    120# 10RM
    105# 3×10

    WOD – 6 rounds, 70# bear complex

  3. Dara says:

    I’m a week behind so another 10RM day for me

    then did a WOD of every minute on the minute for 12 minutes
    1 bear compex, 60#
    3 push ups
    single jump ropes for remainder of minute

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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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