WHITEBOARD – 30 January 2014
Workload:
Push Press: Work up to a 3 rep max+2.5-5lbs from last time (16JAN2014)
*De-load is 3 sets of 3 at 85-90%Then:
5 Rounds of:
4 Handstand Push-ups
14 Pistols
50 Double-unders
Notes: Obviously the second part of this is a little more technically challenging than most workouts. Most of you have subs or variations on the HSPU and Pistol that will work, but if you need suggestions for changes please let me know. As always, don’t kill your posterior low leg by screwing up a million double-unders. Work a good position, if that means lower volume to stay consistent do that, if it means a simpler movement pattern (single jump) do that.
BTW – today is sweatpant and tanktop day. Moving forward it will be every Friday. Get prepared for a lot of ugly.
Beyul Training 
3RM 87#. up 2# from last week
tried 90#, can’t keep it in a good OH lock out position
deload 75#
WOD
mod HSPU and pistols
combo of DU and singles. last set all 50 DU
Back Squat: Built up to 365×5 (I believe a 5r PR)
Push Press: 205×3, 225×3, 235×1 (Shoulder felt off and tight so I move along)
Muscle Snatch: Built up to 190×1 (PR)
Snatch: 205×1, 225×1, 240×1, 250×1, 260(f) – Failed back overhead.
Push Press:
Hit 225# (previous 1rm)
Hit 2 of 235#, failed on the third rep. Felt great to double a 10 PR on a movement
Deload to 180#
Wod:
For Pistols I sat to a box while standing on a 25# plate.
All double unders done unbroken
12:46