WHITEBOARD – 06 December 2012


Bench Press: Work up to a heavy set of 5. If you do not hit two-three additional sets leading up to your max within 90% then deload with 2 sets of 5 at 90%


5 Rounds of:
10 Single Arm Standing Dumbbell Presses – Non Dominant (25% best barbell press)
1 Rope Climb
10 Single Arm Standing Dumbbell Presses – Dominant (25% best barbell press)
20 Kettlebell Swings (Full Extension: 70/55)

Notes: For the dumbbell presses make sure you are trying to finish the press in a “packed position”  The bicep should be towards your ear and the arm should be right next to & slightly behind your head.  For the bench, post if you have any questions about the deloading sets.

What is everyone aiming for in next years Bench for Boobs?

6 Responses to “WHITEBOARD – 06 December 2012”
  1. Dara says:

    B4B goal is body weight
    If anyone has comments/feedback on the event and possible tweaks, let me know. Planning for 2nd annual starts soon!

  2. kemm says:



  3. Dedik says:

    Hatch Cycle Week 5 Day 2

    Back Squat:
    1*6 221
    1*6 255
    1*6 272
    1*6 272

    Front Squat:
    1*5 186
    1*5 201.5
    1*5 217
    1*5 217

    • Stay away from the dumbbell rack says:

      Hatch Cycle Week 5 Day 2

      B. Squat:

      F. Squat:

  4. Dara says:

    4 x 1000m row with 90s rest between sets
    4:25; 4:24; 4:27; 4:30

    5RM bench 85#

    WOD 3 rounds (outta time)
    20# DB shoulder press
    40# kettlebells
    sub one arm pull ups on gravitron for rope climb, 3 each arm

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  • 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...

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