WHITEBOARD – 24 October 2013

Posted by beyultraining on October 24, 2013 · 1 Comment 

Workload:

Bench Press: Work to 10 Rep Max.  Deload to 2 Sets x 10 Reps x 80% Max set

Then:

21-15-9
Ring Dips
Below Knee Hang Muscle Snatch (75/55lbs)

Then:

500m Row

Notes: Have fun and be hyper aware on your form with the muscle snatches.  Hit below knee on each one and make sure you are not soft in your glutes, abs, and quads in the finish.  You don’t want to swing your hip forward without locking the back into place.  Rest 3-5 Minutes between the 21-15-9 and the row.

Filed under Workouts of the Day

Comments
One Response to “WHITEBOARD – 24 October 2013”
  1. Dara's avatar Dara says:
    October 31, 2013 at 10:05 AM

    78# 10RM
    62.5# 2×10

    tan band bar dips; 55# muscle snatch, untimed
    harder than it sounded

    1:59 row

    Reply

Leave a comment

  • 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...