WHITEBOARD – 04 March 2014

Posted by beyultraining on March 3, 2014 · 6 Comments

Workload:

A1. Muscle Snatch
*8 sets of 3 at approximately 75% max muscle snatch.

Then:

B.1. 21-15-9
Kettlebell Swing 55/35 – Full Extension

*Perform the following in-between sets of swings:
1 Rope Climb
250m Row

Notes: Workout is the same as last Tuesday except lower volume row and lighter KB swings. If you don’t know your max muscle snatch work to a good, crisp, 3 rep max for the day and hit approximately 6 more sets within 85% of this.

Again, this week is not to be done at full intensity.

Filed under Workouts of the Day

Comments

6 Responses to “WHITEBOARD – 04 March 2014”

Dara says:

March 3, 2014 at 9:42 PM

Hotel. I got a cable machine but get this one…the cardio equipment is in a different room down the hall from the weight equipment

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- beyultraining says:
  
  March 4, 2014 at 5:29 AM
  
  A1. Cuban presses: 4×10 A2 DB stiff legged deadlifts: 4×10 B1. Chin grip late pull downs: 4×10 B2. Split stance dB squat (lunge stance): 4×10
  
  C1. Interval run: 1 minute easy pace/30s 85% pace. 5 total intervals.
  
  >
  
  Reply
  - Dara says:
    
    March 4, 2014 at 4:07 PM
    
    Now I know what to do Thursday
    Today ended up with single arm DB muscle snatches
    DB swings, 21-15-9 each arm
    lat pull downs
    jumping squats during WOD
    follow up with 4 x 1min sprint intervals
LT says:

March 4, 2014 at 1:43 PM

Snatch + hang snatch up to 80
Clean + hang clean up to 120

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kevineleven says:

March 4, 2014 at 2:45 PM

140# x 3 x 8
WOD @ 8:00

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dedikdrfc says:

March 5, 2014 at 4:25 PM

I did some scrum work by loading a bunch of weight on the sled. It was fun.

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