WHITEBOARD – 30 January 2014


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%


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.

3 Responses to “WHITEBOARD – 30 January 2014”
  1. Dara says:

    3RM 87#. up 2# from last week
    tried 90#, can’t keep it in a good OH lock out position

    deload 75#

    mod HSPU and pistols
    combo of DU and singles. last set all 50 DU

  2. 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.

  3. Dedik says:

    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#

    For Pistols I sat to a box while standing on a 25# plate.
    All double unders done unbroken

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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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