Beyul Training

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.