WHITEBOARD – 08 September 2014


A. Back Squat: 5×5
*Bump up weight if it became easy during 8 week cycle. Approx 5-10%


B1. On the minute for 10 Minutes:
5 Wallballs
5 Ball slams (Add 1 Wallball and Ball slam each round. Once you fail your work set, drop down 3 and hold on till end)


3 Rounds of:
36s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
36s Hollow Body Hold (No Rock – If difficult and spine leaves ground please scale down to a tucked hollow hold. Feet on ground under knees.

Squats. If they have been going well, and you feel decent today up the weight for the new cycle.


2 Responses to “WHITEBOARD – 08 September 2014”
  1. Dara says:

    1×2 at 125#
    4×5 at 110#

    5 rounds of
    100 jump rope singles
    5 push ups
    10 lateral squats
    10 weighted sit ups 35#

    forgot about mobility. will do tonite

  2. Kevin Olds says:

    Did workout from Sept 2nd

    275# x 1 x 2
    210# x 2 x 5

    7 rounds:
    12 Wallballs
    8 pushups
    8 situps

    prehab work

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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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