WHITEBOARD – 09 March 2015
Workload:
Back Squat: 5 sets of 3
*5 second negative and 2 second hold in bottom. Use approximately 60% max.
Then:
3 rounds of:
1000m Row
15 Overhead Squats (115/75lbs)
Notes: Notice the bottom of the squat position is key in this workout. Spend time opening up appropriately and if you don’t have a good bottom position do box squats with the same tempo and to a height you can keep a good back angle with.
Beyul Training 
245# x 3 x 5
WOD RX’d
115# × 3 × 5
WOD unweighted bar, 2 rounds
Backsquat:
First Set: 240
Second Set: 225
Last Three Sets: 205
WOD:
Did first set of 115
Last two rounds @ 95
Was a little ambitious for the first day back in almost a month. Had to dial it back so I didnt injure myself. Good first day though, good to be back.