WHITEBOARD – 27 January 2014


Back Squat:  Max Set of 3
*You should be able to hit about 10-15% higher than the working sets completed 20JAN2014.  Goodluck.


ETM for 5 Minutes:
5 Clean to Presses (40% BW)

*+1 every round (5, 6, 7, 8, 9)


5 Rounds of
10 Pistols (Total)
8 Ring Push-ups (Chest to ground w/ring 1” from ground)


Couch Stretch & Soft Tissue Work : Work the anterior hip opener first and then do ball smash work to the Quad, focusing on the VMO (vastus medialis oblique).

Here is a good example from Kelly S:


Notes: Have fun kiddos and take care of those tissues.

7 Responses to “WHITEBOARD – 27 January 2014”
  1. Dedik says:


    5 rounds of heavy bag work
    8x200m sprints with rest 10 seconds less than it took to complete the interval (ie. 45 second 200m, 35 seconds rest, etc.) Was able to complete it in 14:47.

  2. Dara says:

    3 RM 135#. missed last rep at 140#

    clean/press 55#

    sub standard push ups, all sets of 8 were good quality so now I can graduate back to the rings

  3. AM:

    Back Squat: 330x5x5
    Mobility & Soft-Tissue (30m)

    Hang Clean: 165×1, 185×1, 205×1, 255×1, 275×1, 295×1, 320×1, 330×1 (PR)
    Strict Presses: Worked up to 155×5
    Tricep Extensions and some frog holds to finish

    Hang clean tied or was 5 lbs better than any type of clean I have done. I know it is a PR from the hang.

  4. Dedik says:


    Back Squat: Max Set of 3
    worked up to 345×3

    OTM for 5 Minutes:
    5 Clean to Presses Ladder: 95#

    5 Rounds of
    10 Pistols (Total)
    8 Ring Push-ups (Chest to ground w/ring 1” from ground)

    Completed. 7:27

  5. LT says:

    Hang clean + jerk up to 297#. Thats good for a PR on both motions. I also PR’d slamming the bar thru the ground.

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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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