WHITEBOARD – 18 July 2013


Deadlift: Build up to 2 reps at 83% your lifetime max.  Perform 6 sets of 2 at this weight.


5 Rounds of:
200m Run
3 Handstand Push-ups
8 Hanging Leg Raises

Notes: Have fun.  Don’t let the tension drop out on the hanging leg raises.  If you let your legs drop past your hips and you soften your back you most likely will go into hyperextension.

2 Responses to “WHITEBOARD – 18 July 2013”
  1. Power Snatch up to 220
    Regular Snatch 225, 235, 250
    Hang Snatch Pull + Hang Snatch (4+1) – 165, 185, 205, 225

    Some pull-ups and shoulder work to finish

  2. dedikdrfc says:

    Deadlift. I read it wrong so I worked up to a max 2 rep then worked with drop sets at 85% of that total.


    All movements done unbroken. Also, inadvertently did my first freestanding handstand pushup today…

    1/2 mile fun run in the heat.

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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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