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.

 

Comments
7 Responses to “WHITEBOARD – 2 August 2011”
  1. grzm says:

    265#, subbed ring dips, strict push ups

  2. kemm says:

    320# first set, which was 80%
    Had to drop to 265 for remaining sets.

  3. Kevin Olds says:

    405#

  4. Dedik says:

    10 mile bike: 38:53

  5. Rock says:

    Running late for oly class….should be there by 6:30

  6. Brian says:

    Dana,
    That was an awesome training. Thank you so much for organizing.

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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