WHITEBOARD – 21 APRIL 2014

Workload: 

A1. Back Squat – 6 sets of 2 reps (88% max)

Then: 

B1. Every other minute for 20 minutes: 
5 Hang Clean (40% Max clean + 5lbs each round)
1 Rack to overhead

C1. Push-up Ladder (On the minute ever minute): 
4-8-12-16-20-24-etc

Notes: The back squats are slightly heavier than last week.  Sets of 2 across.  Per the usual, if too heavy for you today lower to a weight you can control.

For B1. you perform your work within a 1 minute window.  You get to rest the remainder of that minute and an additional minute before going again.

The hang cleans go up in load this week.  Add approximately 2-5% of your total each time you bump up.  This would be about 5-10lbs depending on max.  (100lb max should be 5lb jumps to start with and once heavier lower to 2.5lbs : a 250lb max should start with 10lbs and lower to 5lb jumps).

If you fail drop 10% and try and continue.  10 total intervals!

For C1. it is on the minute every minute.  Go till failure and stop.

Happy belated Easter everyone.

Processed with VSCOcam with c1 preset

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Comments
2 Responses to “WHITEBOARD – 21 APRIL 2014”
  1. Dara says:

    my squats are all messed up
    130×3
    132×2
    135×1

    B1: 50-50-55-60-60-65-65-67-70-70

    C1: up to 14 push ups.

  2. Squats:335×5, 340x5x4sets

    B1: 135, 155, 175, 195, 215, 225, 235, 250, 260, 275(f)
    C1: 24 completed, 28 fail (17 into that round)

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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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