WHITEBOARD – 29 September 2014


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


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


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.

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.

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

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

    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:

    goblet squats
    reverse lunges
    step ups
    romanian deadlifts

    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

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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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