WHITEBOARD – 04 November 2013

Workload:

Back Squat: 5 sets of 8

*All reps/sets should be done at 10 rep max completed TWO weeks ago.

Then:

15 Minute AMRAP:
3 Bear Cycles (55%  Back Squat Load):
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

50 Double Unders

Notes: POSITIONING, POSITIONING, POSITIONING.  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.

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Comments
4 Responses to “WHITEBOARD – 04 November 2013”
  1. Dedik says:

    Rugby season’s over…time to squat again.

  2. dedikdrfc says:

    Also, caption: “Dat ass!”

  3. Kevin Olds says:

    215 x 8 x 5

    WOD 5 rounds + 3 + 21

  4. dedikdrfc says:

    Worked up to:

    235x10x2
    275x8x1

    Bear Complex: 130#
    6 Rounds + 1(of 3)

    first three rounds of DU done unbroken which was a pleasant/unpleasant surprise.

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