WHITEBOARD – 24 February 2014

Workload: 

A1. Back Squat:  10 sets of 2 at 102.5% of 3s done on 17FEB014Then: 

B1. 10-8-6-4-2-4-6-8-10:
Alternating DB Presses (1/5 BW)
Step-Ups (w/DB)

B2. 50-40-30-20-10-20-30-40-50:
Double Unders (If singles 2x reps)

*For section B. perform 10 reps of the Presses and Step-ups, then go to 50 double unders. Once that round is over go to 8,8,40 and so on. Cap the workout at 15 minutes.

Notes: Good luck, rest as much as you need for the squat sets. The squats are the important work for the day, so if you can only hit part of the workout always do the squats.

Good discussion in regards to a common cue we use and hear:

Advertisements
Comments
3 Responses to “WHITEBOARD – 24 February 2014”
  1. AM: Back Squat: 225×5, 315×1, 365×1, 345×5, 355x5x4 sets (That was pretty f’ing hard)

  2. Dara says:

    Missed post so did Dana’s morning class:
    3RM pause squats up to 130#
    deload 3×3 at 110#

    WOD
    wall walls instead of step ups
    20# DB; 14# wall balls
    sub singles

  3. dedikdrfc says:

    Back Squat:
    320x10x2. Easy Doubles. Probably could have gone higher on the weight.

    WOD:
    45# Dumbbells

    Done in 14:49. In just under the buzzer. That one was a killer.

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: