WHITEBOARD – 13 October 2011
Workload:
Deadlift x 2 Reps x 10 (50% 1 rep max)
*Immediately after the deadlifts perform 6 box jumps at a low height. Try to make the box jumps as dynamix and fast as you can.
**Rest 60s inbetween setsThen:
3 Rounds of:
Max Handstand Hold
30s Max rep Knees-to-Elbows
60s RestThen:
500m Row
Notes: 3 parts to the workout today. Make the deadlifts fast and explosive. Make sure you are keeping the rest interval short (60s) and you are keeping the intensity high.
For the second part, make sure you are coming down from your handstand before you physically can’t hold it any longer. We don’t want any crashing. Remember to keep a neutral position (butt is firing, your abs are on and you are tucking the bottom rib, your head is neutral and looking through your hands, fingers pointing straight away from your body, and thighs are clenched together.
Don’t forget the lovely 500m row at the end as well.
Enjoy
Beyul Training 
Interesting.
think I need a rest day. now.
1.
275# x 10
2.
0:47 – 11
0:44 – 12
0:34 – 9
3.
1:56
205#
Something like:
1:25 12
:50 11
:46 11
1:35
1: 210
skipped 2
3: 1:50
much stretching and rolling
205
1:25, 1:05, 1:00
10, 12, 11
1:43
OM 6 K 3
185# DL
handstand holds: 79s 47s, 40s
knees-to-elbows: 10, 12, 6
row: 1:44
Can’t. Feel. Legs
205# DL
60s, 45s, 38s
1:39 row