WHITEBOARD – 11 February 2013

Posted by beyultraining on February 11, 2014 · 4 Comments 

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.

Filed under Workouts of the Day

Comments
4 Responses to “WHITEBOARD – 11 February 2013”
  1. Kevin Olds's avatar Kevin Olds says:
    February 11, 2014 at 2:30 PM

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

    Reply
  2. beyultraining's avatar beyultraining says:
    February 11, 2014 at 2:36 PM

    Deload Week:

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

    Reply
  3. dedikdrfc's avatar dedikdrfc says:
    February 11, 2014 at 3:02 PM

    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.

    Reply
  4. Dara's avatar Dara says:
    February 18, 2014 at 10:07 AM

    72# 1RM. not a PR
    deload 57#

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

    5 min row

    Reply

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