WHITEBOARD – 27 September 2012
Workload:
Bench Press: 5, 7, 9, 12
Then:
10-20-30-40-50-60-70 Double Unders
6 Bar Dips
2 Handstand Push-ups
Notes: For the bench work up to a heavy set of 5 just like you would if it was a max. Then hit sets of 7, 9, 12 lowering the weight for each set. You want to lower the weight just enough to allow you to finish the sets with decent speed and control.
For the second part perform the bar dips and handstand push-ups at each double under break.
Beyul Training 
For the DU, okay to scale if you can only hit about 15 consecutive?
Yes. Do 20 across all sets.
Beyultraining.com
Paul…..that is a sick picture. Keep it up.
225×5
215×7
210×9
200×9
80, 75, 70, 65 bench
WOD complete, tan band bar press, mod HSPU
Thanks Dr Mat for the help, bar press worked well today
250 x 5
215 x 7
205 x 9
185 x 6
WOD complete – had to do descents only for 3 rounds of HSPU. interestingly enough, they weren’t the last 3
250×5 225×7 205×7 185×7
WOD done half way. Had to go to holds 1/2 in. First time I experienced cramping in my triceps at rugby practice later in the evening.
Beyultraining.com
250 x 5
225 x 7
225 x 9
205 x 8
WOD completed. did some burpies rather than du’s