WHITEBOARD – 06 December 2012
Workload:
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%
Then:
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?
Beyul Training 
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!
I’ll go 1&1/2 body weight. I got crushed due to my body weight.
Beyultraining.com
225#
45#
70#
29:40
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
Hatch Cycle Week 5 Day 2
B. Squat:
265x6x1
305x6x1
325x6x2
F. Squat:
216x5x1
235x5x1
255x5x2
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