WHITEBOARD – 18 November 2011
Workload:
Every 2 Minutes for 10 minutes perform:
3 Power Cleans (80% 1 rep max power clean)
25 meter sled pushThen:
30 Dips
*Every time you rest perform 15 Kettlebell Swings
Notes: Only rest 3 minutes between section 1 and 2. You can pick ring dips, bar dips or push-up variations for the 30 reps. Make sure you pick a movement that you could hit 10 solid reps in on the first set.
P.S. First person to find the NHF gym member in the picture of the day gets a massage by that very individual in the picture. Negotiate the terms with them if you win.
Beyul Training 
Front and center, Dan Kramli, 3 rows back
Can’t wait for my massage
damn. 9 minutes too late 🙂
Consolation prize is a foot massage from Ralph in the back office. Congrats Kevin!
Surfer Dan
Weight of the sled pushes?
115/85
still can’t find Ralph
My bunions are going to feel so much better after my foot massage
Yikes
Beyultraining.com
130# clean, 115# sled
push-ups for dips, 1 penalty, 1.5pood full extension. Maybe first time I did two sets of 15 back-to-back
LowBarBackSquat
350×5
Press
170×4
155#
1:34 on ring dips, 26 and 4.
185# Cleans 115# sled
ring dips – 21, 9
15 KB swings
Double Unders : 48 46 43 40 40
Battle Rope: 53 33 31 30 30
total : 394
Cindy 5 rounds in 6:47
185# clean
5:28 bar dips. 10-10-7-3.
165# clean
30 dips no penalty
Nice recovery workout
Air squat x 45
Situp x 45
90 pushup/2 bear walks every stop
35 pull ups/5 KB every stop
Saturday Gone Bad (2011-11-19)
24 + 20 + 18 + 12 + 10 = 84
18 + 15 + 15 + 10 + 10 = 68
15 + 15 + 15 + 8 + 13 = 66
Total : 218
I now have respect for this workout.
Thanks, Dara, for keeping me going!