WHITEBOARD – 20 November 2013

Posted by beyultraining on November 20, 2013 · 2 Comments 

Workload:

Overhead Squats: 10 reps x 5 sets x 50% max snatch 

Then:

20 Minute Bike Ride
*Done at low intesntiy 60-70% effort. Make sure the bike is adjusted to let the legs almost come to full extension.

Notes: Do enough mobility work to hit some nice positioning of the squats and then hop on the bike to recover. It you do not have a stable bottom position in the overhead snatch perform front squats at 40% your max Front Squat weight.  Hammer mobility work after for a good 20-30 minutes.

 

Filed under Workouts of the Day

Comments
2 Responses to “WHITEBOARD – 20 November 2013”
  1. Kevin Olds says:
    November 20, 2013 at 2:36 PM

    100# overheads 4 sets unbroken then 8 + 2
    Bike complete.

    Reply
  2. Dedik says:
    November 20, 2013 at 4:27 PM

    I did my first ever beep test. After yesterday…

    I got to the first interval on Stage 6. After yesterday…I’ll take it.

    Reply

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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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