WHITEBOARD – 21 November 2013
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 BurpeesThen:
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.
Advertisements
Hotel
3×8 at 35# DB
2×10 at 30# DB
WOD
20# DB
12 strict push ups, then 3 push ups on knees
Bench 215# x 8
145# x 10 x 2
WOD 55# dumbells
23 pushups