WHITEBOARD – 20 November 2013
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.
100# overheads 4 sets unbroken then 8 + 2
Bike complete.
I did my first ever beep test. After yesterday…
I got to the first interval on Stage 6. After yesterday…I’ll take it.