WHITEBOARD – 20 November 2013


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


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.


2 Responses to “WHITEBOARD – 20 November 2013”
  1. Kevin Olds says:

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

  2. Dedik says:

    I did my first ever beep test. After yesterday…

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

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  • John Donne – Meditation 17

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