WHITEBOARD – 11 November 2013

Posted by beyultraining on November 10, 2013 · 5 Comments 

Workload:

Back Squat: 5 sets of 6

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

Then:

15 Minute AMRAP:
5 Squat Cleans (60% Squat load)
50 Double Unders
5 Handstand Push-ups
250m Row

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
5 Responses to “WHITEBOARD – 11 November 2013”
  1. Dara's avatar Dara says:
    November 11, 2013 at 9:04 AM

    Hotel
    5 x 10 goblet squats, 50#
    5×10 leg extensions, 60#
    15 min AMRAP
    100m run, 5 DB thrusters, 5 push ups
    20# DB

    Today provided an inkling that maybe I’m making some progress. Those goblet squats felt almost easy

    Reply
  2. dedikdrfc's avatar dedikdrfc says:
    November 11, 2013 at 3:01 PM

    Back Squat: 250#

    WOD:
    150#

    3rds + 5 squat cleans + 50 DU + 2 HSPU

    Reply
  3. Kevin Olds's avatar Kevin Olds says:
    November 12, 2013 at 9:45 AM

    215# Squats 5×6
    WOD 3 rounds + 5

    Reply
  4. Dara's avatar Dara says:
    November 18, 2013 at 9:57 AM

    120# squat
    WOD
    60# (oops, thought it was supposed to be 50% squat load)
    sub 150 singles, mod HSPU
    3 rounds +5 +5singles

    Reply

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