WHITEBOARD – 29 September 2014

Workload:

A. Back Squat: 5 sets x 3 Reps 
*Add ~10% more than 5×5.

Then:

B1. 6 Rounds:
25m Sled Push (180/100)
5 Push-ups
14 Walking Lunges (55/35lbs KB held at chest)

Then:

4 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.


Notes: 
Again, only bump up the intensity of the squats if you have felt good.  If you want to stay still keep it at 5×5 and keep the bar moving throughout all reps.

Comments
2 Responses to “WHITEBOARD – 29 September 2014”
  1. dedikdrfc says:

    Wasnt able to get in until the evening but I finally got back in.

    Backsquat:
    5×3 275#

    Shoulder Complex:
    5 sets @ 185#
    Push Press
    Push Jerk
    Split Jerk

    4 sets:
    200m run
    averaging 45-47 each

  2. Dara says:

    AM
    goblet squats
    reverse lunges
    step ups
    romanian deadlifts

    PM
    my newest running workout that I’m calling ‘Monday Night Football on the west coast’
    watch a quarter, sprint every commercial break, hill walk during the game

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

  • 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...

%d bloggers like this: