WHITEBOARD – 13 September 2012
Workload:
Bench Press: 10 sets of 2 (65% projected 1 rep max)
Then:
1-2-3-4-5-6-7-8-9Ring Push-ups
Deadhang L-Seat or Wide Grip Pull-upsThen:
500m Row for time
Notes: The bench press should be light! You want SPEED, SPEED, SPEED! Control the decent and get the 1 second pause per the bench for boobs rules and then explode out of the hole. Think about staying tight in the lats, driving the feet, and keeping the elbows in while in the bottom position.
For the second part, perform wide-grip pull-ups if you can’t string together more than 5 l-seat pull-ups.
Beyul Training 
No hands No feet Snatch – Worked up to 215
F. Squat 3x1x310
180#
1:39
195 x 5
300 x 5
row : 1:54
185#
Check (the first 5 L sit. The rest regular)
1:44
I think I pulled a muscle in my hand. Or maybe hurt a nerve? It hurts in the palm of my hand to hang from the pull up bar. Does anyone know what I’m talking about?
195 x 5
200 x 5
row : 1:54