WHITEBOARD – 06 January 2014
Workload:
Back Squat: Build to 3 rep Max
**Deload to 85%x3 Reps x 2 setsThen:
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 ARMThen:
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).
Beyul Training 
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
Back squat: 315x3x3
WOD: dips – 2-4-6-8-10-8-6
snatch – 10-8-6-4-2-4
Disappointing
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.
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