WHITEBOARD – 28 APRIL 2014

Workload: 

A1. Back Squat – 4 sets of 2 reps (90% max)

Then: 

B1. 8 Minute AMRAP: 
5 Hang Clean to Presses
10 Step-ups
*Dumbbell = 25% best strict barbell press

C1. Hollow Rock Holds 
Spend 5-10 minutes working on holds.

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. use the same set of DBs for each movement.

For C1. just work the hollow rock as a skill acquisition.  Check out http://gymnasticswod.com/content/hollow-body-progression-pt1 for progressions.  He does great work breaking these down.

Processed with VSCOcam with f2 preset

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Comments
2 Responses to “WHITEBOARD – 28 APRIL 2014”
  1. Dara says:

    missed the post
    did 6×2 squats, increase load from last week

    and that was it. apparently I was moving in super slo-mo today

  2. dedikdrfc says:

    After losing both rugby matches played this weekend and the amount of soreness and bruising associated, I was very unfocused and unmotivated today. So I just did something simple to keep my body moving.

    Warmup at varying weights
    Strict press
    Push Press
    Push Jerk

    Rack Split Jerks:
    Worked up to 265
    Failed on 280 twice

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