WHITEBOARD – 12 February 2015

Workload: 
A1. Close Grip Bench Press: 5 sets of 2, then 3 sets of 1
*Grip should be shoulder distance, no further out.
**Keep load the same or slightly under that of last weeks sets of 2. Then hit three singles a bit higher, escalating up if you feel good.
A2. Weighted Shoulder Dislocates: 3 sets of 10
*Superset these with the bench. Slow and very controlled! 5-10lbs for most. TRY for a closer grip as your progress
Then:
On the minute for 5 minutes:
*Kick up to a handstand. Perform 1 Handstand Push-up and then drive the hands into the ground making the body into a pencil. Hold for 12s
**If this is easy put hands up on a raised surface making the press a deficit.
Then:
3 Rounds of:
Row;
60s Row
*Rest 45s
50s Row
*Rest 30s
40s Row
*Rest 15s
30s Row
*Rest 90s & Repeat
**Post total Meters
Notes: Post comments. instructions are throughout the workout.
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Comments
2 Responses to “WHITEBOARD – 12 February 2015”
  1. Kevin Olds says:

    205# x 5 x 2
    225# x 1 x 1
    235# x 1 x 1
    245# x 1 x 1

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