WHITEBOARD – 26 January 2015


Back Squat: 4×6 – Add 5-10lbs from last week.


10 Minute AMRAP:

3 Sets of:
8 Push-Ups
10 Step-ups (Hold 2 Dumbbells. 1 Dumbbell = 1/10th max barbell back squat)
3 Dumbbell Push Presses (Same load as Step-ups)

80 Double-unders

Notes: For the AMRAP. Pick a Double-under set volume that you can do within 1 minute.

One Response to “WHITEBOARD – 26 January 2015”
  1. PM Session:

    Power Clean to Power Jerk: Worked up to 310×1 (PR on both movements), 255×2, 270×2, 280×2 power cleans on the way down.

    Back Squat (3s Pause on 1st rep of all sets): Worked up to 360×3, 315x5x2 sets

    Back Rack Push Press: 240x3x5sets

    1 Strict Muscle-up to just see if I can do it at 235+ lbs.

    Felt amazing to lift not in the morning.

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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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