WHITEBOARD – 17 March 2014


A1. Back Squat – 3 sets of 8 (72.5% 1 Rep Max)


A2. 3 Rounds of: 
8 DB Step-Ups (Total DB weight = 25% Current 1 rep Back Squat)
Max Set Straight Bar Dips
*Rest 90-120s between rounds.  Very controlled Step-ups & failure on dips once speed  form deviate slightly.  


B1. 2 Rounds of (1 minute at each station): 
Wallball (20/14)

KB Swing (Full Extension – 55/35)

Notes: When building up to your working sets for the squats do NOT do sets of 8 on all of your warm-up sets.  Conserve your energy to hit the working sets appropriately.

For section A2. this is meant to be strength building.  The step-ups are very controlled with an eye towards keeping the knee on top of the foot and controlling the negative down (step down).  B1, is your conditioning.  Have fun with that.

2 Responses to “WHITEBOARD – 17 March 2014”
  1. Dara says:

    missed the post and ended up with
    3×8 squats 115-115-120. shoulda been more like 125#

    then Dan’s morning class
    3 rounds of
    4 tabatas each of jump rope, jumping squats, KB swing to chest, plank holds
    50# KB swing

    It was good to have some company for the morning workouts.

  2. dedikdrfc says:

    Back Squat: 291x3x8

    DB Step Ups: 50#
    Dips: 5-6-7 (glad to get even those after rugby on Saturday)

    Burpees: 14 – 10
    Wallball: 25 – 20

    Row: 255m – 260m
    KB Swings: 20 – 20

    That was brutal.

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  • 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...

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