WHITEBOARD – 21 November 2013

Posted by beyultraining on November 21, 2013 · 2 Comments 

Workload:

Bench Press: Work to 8 Rep Max.  Aim to have 5-10 lbs heavier than last time (07NOV2013) Deload to 2 Sets x 10 Reps x 65% Max set

Then:

6 Rounds of:
8 Dumbbell Single Arm Alternating Presses (One DB = 1/3 Max Barbell Press)
12 Burpees

Then:

Max Set of Push-ups 

Notes: Try to hit about a 5% increase on the bench from your last 10 rep max.  For the second part make sure the weight on the dumbbells is challenging but that you can just squeak out straight sets for all 6 rounds.

Rest 3 Minutes between the 2nd and 3rd part.

Filed under Workouts of the Day

Comments
2 Responses to “WHITEBOARD – 21 November 2013”
  1. Dara's avatar Dara says:
    November 21, 2013 at 11:35 AM

    Hotel
    3×8 at 35# DB
    2×10 at 30# DB

    WOD
    20# DB

    12 strict push ups, then 3 push ups on knees

    Reply
  2. kevineleven's avatar kevineleven says:
    November 21, 2013 at 2:55 PM

    Bench 215# x 8
    145# x 10 x 2

    WOD 55# dumbells

    23 pushups

    Reply

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