WHITEBOARD – 17 July 2012

Posted by beyultraining on July 17, 2012 · 7 Comments 

Workload:

Bench Press: work up to a heavy 3 then perform 3 sets of 10 at 65%

Then:

8 Rounds of:
200m Run
3 Handstand Push-ups
10 Reverse Lunges (Dumbbell: 40/20)
*60s Rest

Notes: Don’t kill yourself on the bench.  Keep all reps fluid and think about “packing” the shoulders (Pull the mid to upper back  together and let the shoulders sit back into the body).

Filed under Workouts of the Day

Comments
7 Responses to “WHITEBOARD – 17 July 2012”
  1. kevineleven's avatar kevineleven says:
    July 17, 2012 at 4:03 PM

    Bench – 235 x 3
    150 x 10 x 3

    WOD RX’d 33:05

    Reply
  2. wyatt wallace's avatar wyatt wallace says:
    July 17, 2012 at 4:23 PM

    Bench 195×3
    125x10x3
    wod completed in 25:25. 20 lb dumbbell on reverse lunges

    Reply
  3. Brian's avatar Brian says:
    July 17, 2012 at 5:46 PM

    255# 3x
    205 x10 x3
    Wod completed – lunges

    Reply
  4. Brian's avatar Brian says:
    July 17, 2012 at 7:19 PM

    article I said I would forward
    http://www.bicycling.com/garmin-insider/featured-stories/tour-de-france-fueling-strategies

    Reply
  5. Dara's avatar Dara says:
    July 17, 2012 at 7:48 PM

    85# 3 reps
    55# 3 sets of 10
    WOD complete, mod HSPU

    Armstrong’s book, It’s Not About the Bike, goes into some detail about how dialed in his nutrition and calories were during his Tour wins

    Reply
  6. kemm's avatar kemm says:
    July 17, 2012 at 9:47 PM

    Burpee ladder at home
    24 +18

    Reply

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    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...