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kemm on WHITEBOARD – 22 January… kemm on WHITEBOARD – 14 February… dedikdrfc on WHITEBOARD – 31 January… dedikdrfc on WHITEBOARD – 30 January… dedikdrfc on WHITEBOARD – 12 January…
WHITEBOARD – 5 January 2011
Workload: First:Three Ways to Mobilize Hip Second: Row for a max interval of 40s. Capture the calories rowed Rest 75s Row for a max interval of 45s. Capture the calories rowed Rest 60s Row for a max interval of 50s. Capture the calories rowed Rest 45s Row for a max interval of 55s. Capture the … Continue reading
Whiteboard – 4 January 2011
Workload: 50 Pistols Rest 120 seconds then perform: 5 Rounds of: 10 Deadlift (55% 1-rep max) 5 Muscle-up Notes: Perform 50 quality pistols. If you can not do a pistol as rx’d please do 50 Cossack squats (Video Example – Cossack Squat with Chains) Do not do the first portion for time. Think about quality. Don’t … Continue reading
WHITEBOARD – 3 January 2011
Workload: Front Squat 1 rep max *After you hit your 1 rep max follow with: 2 sets of 3 at 80% max load Rest 5-10 Minutes then perform: 18-12-6 1 Arm Kettlebell Swing (Right Arm & then Left) Lateral Push-ups or sub with regular push-ups with 1 Second hold at bottom & top Notes: For the … Continue reading
