WHITEBOARD – 27 August 2012
Workload:
Front Squat: 3 Rep Max
Then:
5 Rounds of:
10 Reverse Lunges (5 each side: Load with DB)
8 Straight Bar Dips
12 Weighted Sit-ups (45/30lbs)
Notes: Ready for Bench for Boobs? Take a look at Dave Tate’s article for some pointers on set-up and positioning for a strong bench: Dave Tate’s Six-Week Bench Press Cure.
Beyul Training 
Day 1 of getting back to goal of 300 snatch, 350 C&J, 400×3 back squat with bodyweight around 235-240.
Bodyweight: 225 and out of shape
Clean & Jerk: 300lb ugly but done. 285 crisp
Clean Pulls: 3x3x335
Back Squat: Worked up to 315×5
250# x1 x3
Wod Completed : 30# dumbells 45/50# sit ups
115# FS. which is great cause my 1RM is 125#
WOD, 25# DB lunges, tan band assist on bar dips, 30# sit ups
250×3 *still had plenty in the tank but was focusing on speed and not blowing my legs out for today’s practice.
Wod: 25# DB Lunges, assisted dip machine, 50-45# DB on situps. Again took it easy on the legs.
Kept it light. 5 x 5 @ 185. Too many ambers last night.
WOD completed