WHITEBOARD – 2 February 2012
Workload:
4 Rounds of:
5-3-2
Deadlifts
Bent Over Rows*Rest 90s inbetween rounds. Use 1 bar for both movements. Deadlifts will be easy compared to the bent over rows. Take a look at the picture of the day for posture in the rows
**For the first round pick a relatively easy weight where you can do the bent over rows easily. Move the weight up inbetween rounds. This is meant to get HEAVY.
Notes: Posture on the rows! Make sure the mid back is tight and you don’t let the lats relax and get your back curled. For the workout you perform 5 reps of both movements, then 3 reps, then 2. Once you complete the 2 reps you rest 90s and repeat upping the weight if you feel confident. Post questions.
Beyul Training 
Is this a caption contest picture? I’m trying to keep it clean but you are making it difficult.
Caption contest only occur with pictures from the community. Better to make fun of your own then others.
Beyultraining.com
135 155 165 170
“3 Rounds of:
1-2-3-4-5
KB Snatch
Pendlay Rows
*Rest 90s Inbetween rounds ”
1.5 pood
160 2 rounds, 155 last round
Bench Press: heavy max set of 10
185
-failed at 8th rep
155, 155
Back Extensions:
4×10 with 35# plate
Same as Paul:
2 pood & 185.
BP- 195, 225 (f-7 reps)
Back Extensions – 45
Beyultraining.com
135,155,175,195
75-80–85-87
It was a challenge to keep the good row form