WHITEBOARD – 20 February 2014

Posted by beyultraining on February 20, 2014 · 2 Comments 

Workload:

Push Press: 6 sets of 3.
*Load is straight across: equals 90% best 3 rep max

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.

Filed under Workouts of the Day

Comments
2 Responses to “WHITEBOARD – 20 February 2014”
  1. beyultraining's avatar beyultraining says:
    February 20, 2014 at 2:22 PM

    High Hang Clean: 225×1, 245×1, 275×1, 285×1, 305×1, 320×1, 340(f), 340×1 (PR)
    Push Press: Worked up to a quick 225×3
    Dips and tricep extensions to finish.

    Ugly PR on the hang clean, but I head a number in my head and I was stubborn.

    Reply
  2. dedikdrfc's avatar dedikdrfc says:
    February 20, 2014 at 3:17 PM

    Push Press: 205# for all sets

    WOD:
    Subbed bar dips
    55# kettlebell

    6 Rounds + 2 dips

    Reply

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