WHITEBOARD – 6 March 2012
Workload:
Max Weighted Bar Dip
Then:
4 sets of 10 of Cuban Press
*Untimed and for strength and stability in the shoulders. Perform with as perfect form as possibleThen:
8 Tabata Intervals of:
Goblet Squats (1/4 bodyweight dumbbell).
Notes: First part is a max strength movement, second is more of a bodybuilding/prehab work. Look at the video for Cuban Press. If you have poor mobility through the joint go light and use dumbbells instead of a barbell. Go lighter than you would think necessary. The last part is conditioning. If you don’t have a bodyweight bar dip perform 3-4 sets of 10 with a substitute press.
Have fun.
Beyul Training 
sub 10 negative bar dip reps
cuban press, 15#
tabata goblet squat, 1 pood
Dips: 10 20 30 40 50 60 65F
Cuban press 30#
Tabata: 15 15 15 12 12 10 10 10 = 99
Good day today Michael. 99 is huge.
thanks. still got a headache from it, though 🙂
Light Snatch work:
worked up to 165 Snatch High Pull + Power Snatch
55# Dip
100# Dip (F)
Tabata Row: 931m
Scattered first day back. Wanted to go light as rugby practice is probably going to kick me around tonight.
115# dip
Cuban press – 3 rds 30# 1 rd 45#
squats 65
115# dip
30# Cuban
84 squats
135#