WHITEBOARD – 2 August 2011
WORKLOAD:
*80% Max Deadlift
3 Deadlifts
2 Handstand Push-ups
3 Deadlifts
4 Handstand Push-ups
3 Deadlifts
8 Handstand Push-ups
2 Deadlifts
16 Ring Dips
2 Deadlifts
32 Ring Dips
2 Deadlifts
Notes: This is a heavy one folks. Don’t slop through the deadlifts & make sure you keep good midline integrity during the pulls & the handstands. If you get lazy and start letting the back bend and get the pregnant belly during the handstands you are going to crush your low back. Relax, control the breathing, and forget about the clock. Be smart and if you are looking for a sub do strict ring dips for the handstand push-ups and standard push-ups for the ring-dips.
Beyul Training 
4:22
265#, subbed ring dips, strict push ups
320# first set, which was 80%
Had to drop to 265 for remaining sets.
405#
10 mile bike: 38:53
Running late for oly class….should be there by 6:30
Dana,
That was an awesome training. Thank you so much for organizing.