WHITEBOARD – 07 November 2013

Posted by beyultraining on November 7, 2013 · 3 Comments 

Workload:

Bench Press: Work to 10 Rep Max.  Aim to have 5-10 lbs heavier than last time (24OCT2013) 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
3 Responses to “WHITEBOARD – 07 November 2013”
  1. dedikdrfc's avatar dedikdrfc says:
    November 7, 2013 at 3:09 PM

    Bench:
    10 Rep Max: 155#
    Drop sets: 125#

    WOD:
    Subbed strict form pushups for Dips as the shoulder wasnt havin it.
    Sets of 15 and 9 done unbroken

    Row: 1:42

    Reply
  2. Kevin Olds's avatar Kevin Olds says:
    November 7, 2013 at 8:37 PM

    Bench: up to 195# drop sets at 155#
    WOD completed, untimed.

    Reply
  3. Dara's avatar Dara says:
    November 12, 2013 at 9:50 AM

    80# 10RM. 2# heavier than last time
    2 x 10 @ 68#

    WOD
    tan band bar dips
    55# muscle snatch

    1:58 row

    all better than last time

    Reply

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