WHITEBOARD -04 FEB 2014
Workload:
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.
Then:
7 Minute AMRAP
5 Strict Pull-ups
10 Push-ups
15 Air SquatsThen:
ETM for 5 Minutes:
1 Clean to 5 Front Squats (95/65lbs)*Add 2.5-5lbs each successful round.
Then:
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.
Beyul Training 
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
WOD.
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
Monday AM Back Squat; 340x5x5
Tuesday:
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
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#
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