WHITEBOARD – 15 July 2013


Front Squat: Work up to a 3 rep max, then 3 sets of 3 at 85%.


7 Rounds of:
3 Handstand Push-ups
7 Push-ups
10 Knees-to-elbows
7 30/24” Box Jumps

Notes: We have not done box jumps in some time. I want you to focus on landing soft and your feet in a squat stance. If you catch with the appropriate stance you can have your hip low (squat) in the catch and hop down. No need to open the hip at the top today.

After the workout grab a barbell and hit the calf, and connective tissue going down to your heel cord.

2 Responses to “WHITEBOARD – 15 July 2013”
  1. Dedik says:

    Front Squat: 280×3
    skipped drop sets because the knee has been funky

    WoD: 17:17 Rx’d. Shoulder did not like knees to elbows.

  2. Back Squat – 225×10, 275x5x2 (Back felt funny)
    Strict Press – 175×4, 135x10x2
    Some Handstands and abs to finish

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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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