WHITEBOARD – 16 August 2012
Workload:
8 Rounds of:
Sled Push 25m (135/90)
*Rest 30s & RepeatThen:4 Rounds of:
Sled Push 10m (135/90)
Sprint 40m
*Rest 60sThen:
90s L-Seat hold.
Notes: Rest 3 minutes inbetween part 1 and 2. For the second part you perform a 10m sled push and immediately drop off the side to a full sprint. You will need to mark 25m for the first part and 50 for the second.
For the L Seat you can perform this either before or after the sled work. Just make sure you collect 90s in some variant of the L-Seat. Knees tucked with legs staying close is the easiest, then 1 leg out and finally 2.
By the way – If you didn’t do the max set of pull-ups from the other day get a set in. If you can’t perform deadhangs then pick a band that will allow 10-20 pull-ups in a max set and do that. Make sure to record the number and band.
By the way – Bench for Boobs
Beyul Training 
check, check, and check
completed.
P. Snatch for double – worked up to 220
S. Pull + P. Snatch (2+1)x1x3x185
Bench Press – 5x5x185 with 1 second pause
I’ve had a few questions about the weight classes for B4B so you can decide who your competition will be. For men:
115-132lbs
133-165lbs
166-198lbs
199-242+lbs
Perhaps a two pronged approach – work on your bench AND drop a couple pounds into the next lower weight class? That’s my current strategy.
Done, done, and done
Great day for a sled push.
Done. 70#. Which I thnk is the most I’ve ever done on a sled?