WHITEBOARD – 04 December 2013

Posted by beyultraining on December 4, 2013 · 2 Comments 

Workload:

Pause Back Squat: 4 sets of 5 at 80.00% of your sets of 5 on Monday

Then:

15 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, before standard back squats with a slow eccentric (lowering – 5 seconds).  Hammer mobility work after for a good 20-30 minutes.

 

Filed under Workouts of the Day

Comments
2 Responses to “WHITEBOARD – 04 December 2013”
  1. Dedik's avatar Dedik says:
    December 4, 2013 at 4:40 PM

    I didn’t want to squat today because of what we did yesterday. So I did a beep test.

    Surprisingly, I did 3 intervals better than last time. 6th stage 4th interval.

    Reply
  2. Kevin Olds's avatar Kevin Olds says:
    December 5, 2013 at 12:43 PM

    No squats for me due to Madi. Instead:

    7-6-5-4-3-2-1 of:
    increasing weight strict press ( 95#-155# )
    increasing weighted dead-hang pullups ( 35# to 70# )

    Reply

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