WHITEBOARD – 04 November 2013

Posted by beyultraining on November 4, 2013 · 4 Comments 

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.

Filed under Workouts of the Day

Comments
4 Responses to “WHITEBOARD – 04 November 2013”
  1. Dedik's avatar Dedik says:
    November 4, 2013 at 9:04 AM

    Rugby season’s over…time to squat again.

    Reply
  2. dedikdrfc's avatar dedikdrfc says:
    November 4, 2013 at 9:21 AM

    Also, caption: “Dat ass!”

    Reply
  3. Kevin Olds's avatar Kevin Olds says:
    November 4, 2013 at 2:47 PM

    215 x 8 x 5

    WOD 5 rounds + 3 + 21

    Reply
  4. dedikdrfc's avatar dedikdrfc says:
    November 4, 2013 at 3:24 PM

    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.

    Reply

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