WHITEBOARD – 15 December 2014
Workload:
A. Front Squat:
*Work to a 1 rep max for the day in the hopes it was better than last testing. Deload to 85% and his 2 sets of 3.*No Pause
Then:
On the minute for 12 minutes
EVEN: 18 Wallballs
ODD: 10 Push-upsThen:
4 Rounds of:
50s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
50s Hollow Body Hold (No Rock – If difficult and spine leaves ground please scale down to a tucked hollow hold. Feet on ground under knees.
Notes: Post any questions.
FS: 300×1
255x2x3
WOD Rx’d, unbroken
Front Squat:
317 (2# Lifetime PR)
Deload: 270x3x2
WOD: Done RX’d and unbroken. First time I was able to string together pushups on the wrist in almost two months so that is great.
Going to definitely feel that tomorrow.
Strike that, feeling that now.
Dis workout from last tuesday:
225# 2 cleans, failed Jerk
WOD: RX’d, unbroken, and no back spasms or limping
Workout from last Tuesday as well.
Complex up to 235#
then
255 x 1 hang clean x 1 split jerk
then
265 x 1 hang clean
Wod:
14:03
Had to do single chin ups for all sets again.
Just had 8 days off…
135#.
Fail at 141#. Which was okay when I thought my PR was 140#. Then I checked and my PR is 150#.
But that 150# was only to parallel and that 135# was ass to ankles
WOD from Friday with 25# DB thrusters