WHITEBOARD – 07 November 2013

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.

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Comments
3 Responses to “WHITEBOARD – 07 November 2013”
  1. dedikdrfc says:

    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

  2. Kevin Olds says:

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

  3. Dara says:

    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

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