WHITEBOARD – 06 January 2014


Back Squat: Build to 3 rep Max
**Deload to 85%x3 Reps x 2 sets


Couplet (10 Min CAP):
Ring Dips: 2-4-6-8-10-8-6-4-2
One Arm DB Snatch (1/4BW): 10-8-6-4-2-4-6-8-10
*Reps per ARM


10-15 Minutes of steady state low intensity Cardio (Bike Preferred)

Notes: Build to a 3 Rep Max.  This will be a bench mark for the weeks coming forward.  We will be upping back the volume of squats (sets of 6,8,10) and we need a current number to base it off of.  Don’t worry the squats will stop being 3 times a week sometime in the future.

For the second part alternate the movements and the DB reps are to be performed per ARM, not split.

Finish with thrilling steady state cardio (Approximately 65-75% effort).

4 Responses to “WHITEBOARD – 06 January 2014”
  1. AM Back Squats: 301.5x5repsx5sets

    PM: Clean Pull+H. Hang Clean+ 1 Jerk: worked up to 275, jumped to 300 (F) the jerk behind after recovering a nasty clean. Did 275x1x2 sets to finish

    Strict Barbell Press: 135×5, 155×5, 165×5, 135×10

    WOD: Completed with 60lb KB

    Tricep extensions to finish

  2. kevineleven says:

    Back squat: 315x3x3

    WOD: dips – 2-4-6-8-10-8-6
    snatch – 10-8-6-4-2-4

  3. Dara says:

    3RM 125#. same as my 5×5 last week.
    WOD up to the 10 dips, 2 snatch round. 30# DB

    I think part of the issue is that I’ve officially turned into a morning workout person.

  4. Dedik says:

    Squat: 315x3x3
    Deload Sets: 265x3x2

    Wod: had to sub bar dips. got to:
    Ring Dips: 2-4-6-8-10
    One Arm DB Snatch (1/4BW): 10-8-6-4-2

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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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