WHITEBOARD – 20 March 2014

Posted by beyultraining on March 20, 2014 · Leave a Comment 

Workload: 

A1. Clean Pull (2) + H. Clean (1) + Front Squats (3) – Build to crisp 1 set max

*Deload to 85% – 3 sets of 2

Then: 

B1.
7 Rounds of:
1 Minute Max effort bike sprint
1 Rope Climb (Rest Remaining minute)

B2.
10 Minute easy bike ride (65-70% effort)

Notes: You will be seeing complexes on Thursday for a bit.  This is to build our volume up and put the bar in your hands longer.  If you have questions on any part of the complex post here.

For the second part (B1), set the clock to beep every minute.  Perform a pretty true bike sprint, hop off and then hit your rope climb.  Try to start unassisted (all arms) and as you fatigue wrap safely with the legs.  Whatever time is left after the climb in the second minute you rest.

Filed under Workouts of the Day

Leave a comment

  • 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...