WHITEBOARD – 13 January 2014


Back Squat: 4 Sets of 6
**Use 82.5% of max set of three on 06JAN2014


8 Rounds of:
Step-Ups – 14 (Total)
Alternating DB Press – 10 (Total)
Bent DB Rows – 7
*Use same weight for all movements.  Approx. 1/5 max Barbell Press


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

Notes: If you did not do a 3 rep max last week, do that!  For the second part pick a weight you can control.   Have fun.

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

3 Responses to “WHITEBOARD – 13 January 2014”
  1. AM: Back Squat – 311x5x5

    PM: Snatch Deadlift + H. Hang Snatch – Worked up to 235, failed 240. Then 1+2×205 and 1+5×205

    Snatch Grip Strict Press: 95×5, 115×5, 120×5, 125×5

    Finished with some handstand, abs and tricep extensions.

  2. dedikdrfc says:

    Morning Workout:

    10 Rounds on the heavy bag
    1 minute on. working different things
    1 minute rest

    2 mile run: 9:40 pace

    Afternoon Workout:
    Backsquat: 275#

    WOD: 13:00 flat using 35# dumbbells

    5-10 minutes of walking on the treadmill and stretching.

  3. Kevin Olds says:

    Squats : 275 x 6 x 4
    WOD : 13:35
    Bike: 12min

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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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