WHITEBOARD – 21 November 2013


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


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


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.

2 Responses to “WHITEBOARD – 21 November 2013”
  1. Dara says:

    3×8 at 35# DB
    2×10 at 30# DB

    20# DB

    12 strict push ups, then 3 push ups on knees

  2. kevineleven says:

    Bench 215# x 8
    145# x 10 x 2

    WOD 55# dumbells

    23 pushups

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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