Back Squat:  5 sets of 5 at 82.5% 3 rep max done on 27JAN2014

*If you did not hit 3 rep max last week perform 3 rep max.Then: 

ETM for 5 Minutes:
1 Clean to 5 Front Squats (95/65lbs)

*Add 2.5-5lbs each successful round.


7 Minute AMRAP
5 Strict Pull-ups
10 Push-ups
15 Air Squats


ETM for 5 Minutes:
1 Clean to 5 Front Squats (95/65lbs)

*Add 2.5-5lbs each successful round.


Couch Stretch & Soft Tissue Work : Work the anterior hip opener first and then do ball smash work to the quad, focusing on the VMO (vastus medialis oblique).

Here is a good example from Kelly S:


Notes: Have fun kiddos and take care of those tissues.

4 Responses to “WHITEBOARD -04 FEB 2014”
  1. Dara says:

    Able to make it in yesterday so I did a variation on this.
    5×5 at 120#, which is 88% of my 3RM from Jan 27. very pleased with this

    didn’t know where to start the bar so I started at 50# and ended at 70#
    blue band pull ups
    didn’t get in last round of clean/front squats cause I was pressed for time.

    then shoveling
    and then more shoveling/ice chipping this morning

  2. Monday AM Back Squat; 340x5x5


    Power Snatch+ Heaving Snatch Balance – Worked up to 200

    Snatch – 205×1, 230×1, 240×1, 252×1, 260×1, 270×1

    Snatch Grip Deadlift (1) + Shrugs (3) – 315×1, 345×1

    General Gymnastic work – 30minutes

  3. Dara says:

    Today PM workout
    1RM clean to power jerk 85#
    3 deload sets at 70#

    3 rounds of
    10-6-4 KB swings, 2 pood
    5-3-2 bent over rows, 70#

  4. LT says:

    LA Fitness in White Marsh, Md.,
    High bar squat for 340×5, then 375×2, comfortable sets leading up to Sundays warmup meet.
    Press for 165×5, then 200×1

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  • John Donne – Meditation 17

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