WHITEBOARD – 20 January 2014

Workload: 

Back Squat: 4 Sets of 6
**Use 85% of max set of three on 06JAN2014

Then: 

6 Rounds of:
Pistols – 10 (Total)
Handstand Push-up to 10 second hold – 1
Push-up: 10 (w/1 sec pause at bottom) 

Then: 

3000m Row

Then: 

Internal Rotation Shoulder Mobility: Ball smash work to pec and anterior delt tissue, and then banded distraction.

Notes: If you did not do a 3 rep max, then do that.  For the second part, control your movements and make each one as precise as you can.

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Comments
2 Responses to “WHITEBOARD – 20 January 2014”
  1. Dara says:

    squat 4×6 at 115# (my 3RM sucked this last round so I’m basing numbers on a slightly inflated, good day, 3RM)

    WOD complete, mod pistol and HSPU

    1000m row, 4:20 due to time constraints

  2. AM:
    Back Squat: 320x5x5

    PM:
    Snatch Pull + H. Hang Snatch: worked up to 245, then 225x(1+2)x2sets
    Muscle Snatch: 115×3, 135×3, 155×3, 175×1
    Snatch Grip Behind Neck Press: 115×5, 125×5, 130×5, 115×5
    Handstand Holds & Tricep Extensions to finish

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