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.

Comments
8 Responses to “WHITEBOARD – 27 September 2012”
  1. Dara says:

    For the DU, okay to scale if you can only hit about 15 consecutive?

  2. LT says:

    Paul…..that is a sick picture. Keep it up.

  3. kemm says:

    225×5
    215×7
    210×9
    200×9

  4. Dara says:

    80, 75, 70, 65 bench
    WOD complete, tan band bar press, mod HSPU
    Thanks Dr Mat for the help, bar press worked well today

  5. kevin olds says:

    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

  6. bmaguire says:

    250 x 5
    225 x 7
    225 x 9
    205 x 8

    WOD completed. did some burpies rather than du’s

Leave a Reply to kemm Cancel reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

%d bloggers like this: