WHITEBOARD – 24 October 2013

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.

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Comments
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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