WHITEBOARD – 02 January 2013


Muscle Snatch: Build to 1 rep max

Muscle Snatch + 3 Overhead squats: 3 sets at 85% 1 rep M. Snatch Load


10 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Notes: Welcome to 2014. Hope everyone enjoyed their break and was able to relax as much as they could.  We will be focusing on Strength and Power for about 8 more weeks and then working more within straight Power before our general conditioning time period. Squats pick back up Monday.

2 Responses to “WHITEBOARD – 02 January 2013”
  1. Dara says:

    Break, schmeak. I got three solid weeks of workouts in before travel starts again.

    8RM bench, 87#, up 2# from last time
    2×10 at 57#

    8 rounds of 2 HSPU and 10 burpees.
    then max push ups
    17 strict (3 more than last time) and 8 knee push ups

  2. Such an overachiever.

    Back Squat: Worked up to 290×5. Kept it relatively light to reintroduce squatting to my legs. Only 115 pounds shy of my goal for this year (405×5).

    Muscle Snatch: Worked up to 175×1. Deloads at 165x3x1+3

    10 Rounds Completed.

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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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