WHITEBOARD – 29 December 2014
Workload:
Back Squat: 5×5 – 70% 1 Rep Max
Then:
13 Minute AMRAP:
8 Alternating Dumbbell Presses
10 Pistols
12 Death Marches
24 Double Unders
Notes: Enjoy
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Workload:
Back Squat: 5×5 – 70% 1 Rep Max
Then:
13 Minute AMRAP:
8 Alternating Dumbbell Presses
10 Pistols
12 Death Marches
24 Double Unders
Notes: Enjoy
Catalyst workout, day 1 of 12 weeks. Setting the intent for the year even though I’m going to miss most of the next 45 days
•Push Press + Pause Jerk – (5+1)RM; 95% x (5+1), 90% x (5+1)
•Back Squat – 5RM; 95%x5, 90%x5
•Weighted Lunge – 3×5/leg
•Back Squat Jump – 20%x5x3 (% of back squat
push press/pause jerk up to 70#
back squat up to 120#
lunges 55#
back squat jump 35#
You get to those back squat jumps and think they will be easy and in reality you just want it to be over.
Back Squat: 5×5 –
280#
WOD:
40#
6 Rounds + 8 + 10 + 12 + 3
All reps were done unbroken, which was a mini goal of that workout for me.