WHITEBOARD – 11 February 2013

Workload:

Build up to a heavy single in the following barbell complex:

A1. Muscle Snatch x 1

Deload to 80% and hit the following for 4 sets:

A2. Muscle Snatch x 3

Then:

3 Rounds:

10-6-4
Kettlebell Swing 70/55 – Full Extension

5-3-2
Weighted Chin-up (Approximately 1/5 of 1 rep max load)

Then:

Row 2000m 

Notes:  Lower intensity on the power movements this week.  Have fun.

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Comments
4 Responses to “WHITEBOARD – 11 February 2013”
  1. Kevin Olds says:

    190# x 1 ( PR I believe )
    155# x 3 x 4
    WOD RX’d 70# KB 20# chinup 9:34
    Row : 8:40

  2. Deload Week:

    Felt heavy. Back Squat: 60%x5x5 (255)
    Snatch: 60%x3rx8s (165)

  3. dedikdrfc says:

    Muscle Snatch: 155#

    Deload: 125#

    WOD:
    Done with blue banded chin ups.
    11 minutes flat

    Row: Completed. Ran out of gas 500m in and had to take multiple breaks after that.

    Not the best day.

  4. Dara says:

    72# 1RM. not a PR
    deload 57#

    WOD
    blue band
    60# KB to chest (shoulder feeling wonky)

    5 min row

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