WHITEBOARD – 14 August 2012
Workload:
Bench Press: Work up to a 5 Rep Max then perform 4 sets of 5 at 90%
Then:
5 Rounds of:
8 Ring Dips
10 Kettlebell Swings (70/55lbs)
10 Weighted Sit-ups (40/25lbs)
Notes: Have fun. Post questions if you have them.
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Meta
Beyul Training 
Is everyone training with a 1 second pause at the bottom of each rep? Also, no bridge with butt, back, and shoulders touching the bench? I expect big numbers out of this group. There are already whispers that we are going to bomb because “Crossfitters don’t even bench?”.
I believe you are allowed to have a bridge if the butt, upper back, and head stay on. This is pretty natural, I just believe no separation of the ass is the concern.
Beyultraining.com
On Aug 14, 2012,
On the KBS are they overheads or regulars?
Bench : 265# x 1 X 5 ( though Paul didn’t count the last rep due to no lock-out so did 90% of 250# )
225# x 4 x 5
WOD RX’d 10:12
I’ve been practicing my bench with a 1 second pause. Makes it considerably harder.
Up to 10 strict push ups on my new ‘extra push up a day’ challenge
195 x 5
Completed a modified version of the second part. Couldn’t do a single ring dip after all those bench presses.
5 rounds
10 full extension kb swings
10 GHD sit ups
Front squat up to heavy triple @144
Clean+hang clean up to 116
Clean pull 137×3
265#(judges called no lock on 5th rep)
225# x5x3
Wod completed.
75# 5RM
68#x4x5
WOD – sub bench dips. my left shoulder got wonky towards the end