WHITEBOARD – 11 FEB 2014

Workload: 

Back Squat:  5 sets of 5 at 105% 5s done on 04FEB2014

*If you did not hit 3 rep maxtwo weeks ago perform 3 rep max.

Then: 

10 Rounds of:
5 Strict Push-ups (Elbows at 90 degrees while chest& thighs touch the ground)
5 Pistols (Each leg)
5 Deadhang Pull-ups

Then: 

8 Intervals:
Tabata Row (20s on, 10s off)

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:

http://www.youtube.com/watch?v=tdvJGaSB_Z4

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

Advertisements
Comments
3 Responses to “WHITEBOARD – 11 FEB 2014”
  1. Dara says:

    5×5 at 125#
    missed last rep of 4th set

    7 rounds of WOD (short on time)
    blue band pull ups
    MOD pistols

  2. dedikdrfc says:

    Backsquat:
    5×5: 300#

    Wod:
    Pushups: Strict
    Pistols: Started on a 45# plate, moved to a 25# plate. Figured out why my has been feeling wonky…
    Pullups: 2 rounds done on blue band, remaining done with green band. Womp womp.

    Tabata Row: 902m

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

  • 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...

%d bloggers like this: