WHITEBOARD – 24 September 2012
Workload:
Back Squat: Build up to a heavy single. Then perform 3 sets of 3 at 80%.
Then:
6 Rounds of:
200m Run
8 Ring Dips
10 Goblet Squats
Notes: Everyone ready for a little back squatting? Work up to a 1 rep and if you feel good, go for a PR. If you have a video take one, or better yet take a picture. I want to start incorporating pictures of the active gym members as the pictures of the day. So, if you see me taking a suspect I-Phone photo of you it is just for public posting, don’t worry.
Beyul Training 
How do I imbed a video in to my comment?
If it is YouTube the pasted hyperlink should automatically embed.
Beyultraining.com
Clean & Jerk – 305. Clean 315.
C. Pull 355x3x3
B. Squat – 320x5x3
Strict Press – 115×10, 135×10, 155×5
Back Squat: 340
3 sets: 275×3
175
175#; high bar
matches my low bar back squat PR set in June 2010.
not pretty,but I needed the mental boost
WOD complete – 30# goblet, 2 ring dips, 6 bench dips each round
325# x 1 x 1
260# x 3 x 3
WOD – complete
Bench for Boobs is just under 4 weeks away and the competition just got hotter! We have our first benchers from outside the NHF community.