WHITEBOARD – 18 May 2011
Workload:
Then:
Bench Press
3-3-2-1-1
Then:
2000m Row*
*Hit row at about 70% effort & strokes per minute CAN NOT exceed 25 strokes!
Notes: You may be asking, what’s up with the low intensity Row? Well, it is in here for a recovery aid, not for pushing your intensity.
Take the opportunity to work on the rowing form and try to increase the efficiency of your row by making sure you have proper position through out your pull and recovery. Remember you can not have more than 25 strokes per minute.
Have fun and remember to get a spotter for the bench. I would highly recommend a lift off as well. A lift off in the bench allows for the bencher to keep tight. As soon as you take the bar out of the rack yourself most people have a tendency to push their shoulders forward.
Remember, don’t be this guy:
Beyul Training 
Really glad I did a 2000 m row on Monday…
That video is the real life Rupert Pupkin
http://youtu.be/kNtHdvzp1Ow
185×3.205×3.225×2.235×1.245×1.255×1
7:42 row s/m 22/23
3 × 135#
3 × 145#
2 × 155#
1 × 160#
1 × 165# (10# PR)
2K row: 8:55, 22–23 strokes/min
Michael,
Welcome back! Good to see you back in the swing.
3x 185
3x 195
2x 205
1x 220
1x 240
8:03 row, 23 s/m
3x 185
3x 195
2x 205
1x 215
1x 227 (PR)
7:38 row, 23 – 24.5 s/m
3X 225
3X 235
2X 255
1X 265
1X 270
8:10 row 24 s/m
3x 200
3x 215
2 x 240
1x 260
( f ) 285
( f ) 277