WHITEBOARD – 06 February 2014

Workload:

Bench Press: 6 sets of 3.
*Load is straight across: equals 102.5-105% of 4 on 23JAN2014

Then:

10 Minute AMRAP:
8 Ring Dips
10 Weighted Cossak Squat (1/4th bodyweight)
25 Double-Unders

Notes: If the sets get too heavy, deload down after the second set.  For the second part, if you are not proficient in Double-Unders either pick a total number per round you can hit 8/10 times in 1 set or sub out 100m Row.

For the Cossak squat here is a good video for a demonstration (weighted starts at 1:22):

If you can’t perform appropriately do stationary lunges (Single Leg Split Squat) or an unweighted version.

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Comments
2 Responses to “WHITEBOARD – 06 February 2014”
  1. AM:

    Back Squat up to 375×5 – Deload to 325×8

    PM:
    Clean & Jerk – Up to 315×1
    Clean 325×1, 300×1
    Bench Press: 225x5x4
    Some Dips

  2. Dara says:

    AM (earlier than the post)
    up to heavy set of 6 bench press. 75# on a smith machine

    WOD – 15 min AMRAP
    bench dips with 10# DB
    35# cossack squat
    1 min sprint

    PM
    yoga class. my hip flexors are now on fire

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