WHITEBOARD – 21 February 2013

Workload:

Front Squat: Build to a crisp 1 rep Max (2 sec pause in  bottom)

*Deload to 80% and perform 2setsx3reps

Then:

Stout Fran
12-8-4
Thrusters – 65% max thruster or 45% max Front squat today (Pick known load or highest)
Wide Grip Pull-ups (Deadhang – 1/5 bw)

Rest 5-10 minutes, then:

Tabata Burpees: 6 Intervals

Notes: Good luck.  If your legs feel good go for a 1 rep PR on the Front Squat.  For the second part, my recommendation is to hit all reps within the sets in 3-6r clusters.  Anything beyond this at these percentages and most likely the form will suffer.  If the loads prescribed can’t be done with solid and crisp control in the 3-6r range lower the load.

That isn’t a caveat to make it easy though!  It should be a pretty hard workout, just not a blistering one.

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Comments
One Response to “WHITEBOARD – 21 February 2013”
  1. Back Squat: 135×5, 225×5, 315×5, 365×1, 405×1, 385×5 (PR), 345×8
    Snatch: Worked up to 255×1. Trying to get within 90% max after squats.
    Stretched.

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  • 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...

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