WHITEBOARD – 22 April 2013
Workload:
Back Squat: 10 Rep Max – 90%x10, 80%x10 (Add 5-10lbs from last week)
Then:
5 rounds of:
10 Straight Bar Dips
15 Wall ballsThen:
10 Handstand Push-ups
Notes: Add 5-10lbs from last weeks max & hit that. If you FAIL, please post or notice me. We will determine how you move forward on the cycle based on what’s going on.
For the second part, complete 5 rounds and then finish with the handstand push-ups. If you do not have push-ups finish with 30 STRICT push-ups.
Also, if anyone isn’t aware Blank Canvas Gallery just opened up. I have been assured that great work will be aplenty and local artists will be highlighted. I was sold once I saw “The Dude” highlighted in a piece. Go and check it out.
Beyul Training 
WOOT!
Maybe the gallery owner can get the artist to do few Arnolds
250, 225, 200
i went in the opposite direction because i didnt read thoroughly enough.
235-245-250 focusing on speed out of the bottom
Wod: completed
skipped handstand pushups as my shoulders wouldnt have held my weight. still recovering from rugby.
Owwwwwww
250, 225, 205
WOD complete.
HSPU : 8 + 1 + 1…really…slow…hspu.
205#, 205#, 185#
WOD
HSPU: 10 unbroken
125# squat
WOD 14# wall ball, tan band bar dips
push ups, sets of 6 to 4
Was so happy the squats were done, totally spaced the deload sets