WHITEBOARD – 31 October 2013


A1. Push Press: Work to 5 Rep Max.  Deload to 2 Sets x 5 Reps x 85% Max set


B1. 7 Rounds of:
8 Ring Push-ups
5 H. Hang Muscle Snatches (45% max snatch)


C1. Tabata Row (8 Cycles) – Calorie Count

Notes: Have fun and be hyper aware on your form with the muscle snatches.  Hit the same hang position 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 B1 and C1.

Happy Halloween everyone.

One Response to “WHITEBOARD – 31 October 2013”
  1. Dara says:

    70# 5RM (got 4 reps at 72#)
    3×5 at 60#

    sub standard push ups, 40# muscle snatch
    tabata row

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