WHITEBOARD – 06 March 2014

Posted by beyultraining on March 5, 2014 · 3 Comments 

Workload:

Push Press: 1 rep max
*Go for PR if you have it

Then:

21-15-9:
Bar Dips
Goblet Squats (1/5 BW)
Back Extensions (1 sec pause at top)

Notes: For the second part, make sure your glutes are fired while holding the pause.  You should be initiating the pull upwards of the back extension by clenching your glutes first.  If you don’t have your glutes on and you are in the top position you are thrashing your back.

Post questions.

Filed under Workouts of the Day

Comments
3 Responses to “WHITEBOARD – 06 March 2014”
  1. dedikdrfc's avatar dedikdrfc says:
    March 6, 2014 at 3:58 PM

    Push Press:
    250# (20# PR)

    I skipped the second part because of rugby. This week is proof the training is working.

    Reply
  2. dARA's avatar dARA says:
    March 7, 2014 at 9:48 AM

    push press 95#. PR. and yet somehow a disappointment. failed twice ta 97#

    WOD
    added 250m row between sets
    tan band bar dips
    30# goblet

    Reply
  3. Kevin Olds's avatar Kevin Olds says:
    March 7, 2014 at 9:36 PM

    235# push press ( and I believe PR )
    WOD complete

    Reply

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