WHITEBOARD – 27 November 2013
Workload: Weighted Deadhang Pull-ups (3 Rep Max) *Deload to 60% and perform 3 additional sets. Then: 2 Rounds of: 4 Sets of: 10 Kettlebell Swings 6 Inverted Rows Then: 500m Row Notes: Have fun.
WHITEBOARD – 26 November 2013
Workload: Build up to a heavy single in the following barbell complex: A1. 1 Power Clean + 1 Push Jerk + 1 Split Jerk Deload to 80% and hit the following for 3 sets: A2. 1 Power Clean + 1 High Hang Power Clean + 1 Push Jerk + 1 Split Jerk Then: B1. 6 … Continue reading
WHITEBOARD – 25 November 2013
Workload: Back Squat: 5 sets of 5 *All reps/sets should be done at (110%) 10 rep max completed FOUR weeks ago. Then: 6 Rounds for time: 2 Hang Squat Cleans (65% Squat load) 3 Handstand Push-ups 200m Row Notes: POSITIONING, POSITIONING, POSITIONING. The second part is a barbell complex mixed with cardio. Anytime this is done … Continue reading