WHITEBOARD – 30 March 2015

Posted by beyultraining on March 30, 2015 · 5 Comments 

Workload:

Back Squat: 3 sets of 5

*5 second negative and 2 second hold in bottom on 1st rep only! Use approximately 80% max.

Then:

5 Minute AMRAP:
3 Thrusters (+2 Every Round)
5 Overhead Squats

*The thrusters bump up every round in volume (3,5,7,9,11, etc).  95/60lbs for barbell

Rest 60s Then:

 4 Minute AMRAP: 

30 Double-Unders
15 Unanchored Sit-ups

Notes: Please see that the slow negative and hold is only on the first rep of each set of the back squats.

Filed under Workouts of the Day

Comments
5 Responses to “WHITEBOARD – 30 March 2015”
  1. Kevin Olds's avatar Kevin Olds says:
    March 30, 2015 at 8:19 AM

    Still getting over the plague. Will hopefully be back in action tomorrow.

    Reply
  2. grzm's avatar grzm says:
    March 30, 2015 at 1:27 PM

    Squats 205 185 185
    thrusters/overhead squats 75# 3rds + 3
    90 singles, 1 rd + 90 + 13

    Reply
  3. kemm's avatar kemm says:
    March 30, 2015 at 2:12 PM

    220#

    3 rounds +9
    3 rounds +30 +14

    Reply
  4. dedikdrfc's avatar dedikdrfc says:
    March 31, 2015 at 10:58 AM

    with kevin. just started to come down with something so avoiding as much contact as possible

    Reply

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