WHITEBOARD – 13 February 2012
Workload:
Back Squat:
5 Reps x 60% 1 Rep Max
5 Reps x 70%
5 Reps x 75%
5 Reps x 60%
5 Reps x 85%*Rest 2 minutes inbetween all sets
Then:
7 Rounds of:
5 Reps Dumbbell Bench Press
5 Goblet Squats
*Use dumbbells close to 50% bodyweight (2 for bench & 1 for Goblet Squat)
Notes: Squat cycle continuing as well as the same accessory strength workout from 2 weeks ago – 30 January 2012, but with a smile change. If you can not get the last set of 5 squats at 85% don’t kill yourself over it.
On a different note, everyone give a big congrats to Larry Thiel for competing in his first Olympic Weightlifting Meet. He reported back that it was a great experience, and one would think so when you go 5/6 and get first place in your division. Pretty good for one of us…
Congratulations LT!
Beyul Training 
Congrats, LT! And it’ll be good to see more of us competing 🙂 Team Beyul, represent!
That is awesome! Way to go LT. So, so cool.
Congrats big guy
160 190 205 165 230 (270 1RM)
60# dumbbells for bench
100# dumbbell for goblet squat
165x3x3 Hang Sn. High Pull + Hang Snatch
185, 200x2x2 Hang Sn. High Pull + Hang Snatch (200 is a hang snatch PR)
236.5x4x3 Snatch deadlift to below knee, pause, pull into hip
Back Squat:
260x4x1
300x4x3
Again congrats to LT on his meet. I saw some video and form was solid. I’m coming for you though haha. Healthy competition is a great motivator. Note, I said HEALTHY competition. (Dan and Kemm)
LT man that is awesome! Congrats!
Nice Work Paul! – ( also nice camera work at 0:22 )
Go LT!
Squat
160 190 205 165 230
bench/goblet
85,85,85,85,85,100,100
Thanks for the shoutout guys.
Did squats so I can be strong like LT:
95 108 116 95 132 (giving those small plates a workout)
Only had time for 5 rounds of the WOD. This job thing really bites.
63# DB goblet, 25# DB press
a little less male nipple on the site please. yuck.
I wasnt able to chose the starting frame. My b.
2012-02-14
100 KB swings : 8:03 3 penalties (50-20-15-15)