WHITEBOARD – 03 April 2014

Posted by beyultraining on April 2, 2014 · 3 Comments 

Workload: 

A1. Bench Press – Build to crisp 3 rep max

*Hit a total of 5 sets of 3 within 85% of the max (Going up or down)

Then: 

B1. 7 Minute AMRAP
5 Push-ups
5 Burpees
10 Toes-to-bar

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

Notes: Have fun.  Before you hit the bench press make sure your shoulders are warmed up.  Go through your standard warm-up but maybe add some specific movements for the priming of the glenohumeral joint.

I like Ido Portal’s simple warm-up:

It really shows if you are tight thoracic (find yourself arching the spine out of position).  Enjoy.

 

Filed under Workouts of the Day

Comments
3 Responses to “WHITEBOARD – 03 April 2014”
  1. Dara's avatar Dara says:
    April 3, 2014 at 5:20 PM

    sat on my butt all day in a meeting
    and hitting up the oWowCow opening in Lambertville for free ice cream samples

    My kind of WOD

    Reply
  2. dedikdrfc's avatar dedikdrfc says:
    April 4, 2014 at 8:35 AM

    Bench Press:
    worked up to 185#. failed on third rep of 205. Deload to 175.

    Wod:
    5 Rounds completed

    10 minutes easy biking.

    Reply
  3. beyultraining's avatar beyultraining says:
    April 4, 2014 at 8:52 AM

    225×3, 250×3, 260×3, 275×2 (F) – Deload to 245

    WOD:
    3 rounds complete due to ab cramping after round 2.

    Bike done

    Reply

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...