WHITEBOARD – 17 March 2014

Posted by beyultraining on March 18, 2014 · 2 Comments 

Workload: 

A1. Hang Snatch (Mid-Thigh) – Build to crisp 2 rep max

*Deload to 85% – 3 sets of 2

Then: 

A2. 5 Rounds of: 
12 Back Extensions (45/25lb DB held to chest)
5 Pull-ups (Weighted – 15-20% 1 rep max)
*Rest 90-120s between rounds.  

Then: 

B1. Tabata Intervals (Row):
8 Intervals (20s on 10s off)
*Rest 90s
8 Intervals  (20s on 10s off)

Notes: You will be seeing a lot of 2 rep and 1 rep days in this cycle.  You are not to be expected to hit a PR a lot of times.  Only go for PRs when it feels really good.

Filed under Workouts of the Day

Comments
2 Responses to “WHITEBOARD – 17 March 2014”
  1. Dara's avatar Dara says:
    March 18, 2014 at 10:19 AM

    My kind of workout
    high hang snatch to 72#. not a PR. dumped it at 75# and felt a little twinge in my groin, called it done.
    was having issues setting the shoulder in the overhead position

    deload to 61.5#

    tan band pull ups
    tabata row

    Reply
  2. dedikdrfc's avatar dedikdrfc says:
    March 18, 2014 at 5:06 PM

    I stretched. It was glorious.

    Reply

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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...