WHITEBOARD – 24 October 2013


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


Ring Dips
Below Knee Hang Muscle Snatch (75/55lbs)


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.

One Response to “WHITEBOARD – 24 October 2013”
  1. Dara says:

    78# 10RM
    62.5# 2×10

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

    1:59 row

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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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