WHITEBOARD – 2 January 2015

Workload:

Bench Press: 3 Sets of 10

*Perform 3 Sets of max pull-up grip dead hang holds on the pull-up bar in between sets.  Work on engaging and disengaging lats without breaking the elbow.

Then:

5 Rounds of:
30s Row
30s Rest

1 Minute of Max Wallballs
30s Rest

Notes: Post total wallballs and total calories rowed for the workout.  Post questions

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Comments
One Response to “WHITEBOARD – 2 January 2015”
  1. Clean and Jerk: Worked up to 320×1. Ties previous 1 rep PR.
    Front Squat: 330×2, 280x5x2
    Push Press: Worked up to 265×3. 3 Rep PR.

    Final week of cycle next week. Goal is 280 (127 Kg) Snatch and 330 (150kg) Clean and Jerk.

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