WHITEBOARD – 24 February 2014


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:

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#

    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.

    45# Dumbbells

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

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