WHITEBOARD – 08 January 2015

A1. Close Grip Bench Press: 3 Sets of 10
*Grip should be shoulder distance, no further out.
**Warm up to a weight that can be held throughout the sets.
A2. Weighted Shoulder Dislocates: 3 sets of 10
*Superset these with the bench. Slow and very controlled! 5-10lbs for most
3 Rounds of: 
2 Sets of:
30s Rope Whips
30s Rest
2 Sets of: 
30s Dumbbell Thrusters (Each dumbbell = 1/4 barbell push press)
30s Rest
30s Hanging Knee-ups
30s Rest


2 Responses to “WHITEBOARD – 08 January 2015”
  1. Rough week. Maybe trying to peak after having a chaotic week isn’t the best planning.

    Am Session: Clean and jerk to 305. Went to clean after due to shoulder. 315 and then failed 330.
    Clean pulls at 365x3x3
    Front Squat Doubles up to 335 for a PR. Happy about that.
    Some light presses to finish.

    Resetting next week and back to powers to push the squat.

  2. Kevin Olds says:

    Bench: 175# x 10 x 3
    Dislocates : 10# x 10 x 3
    WOD: completed

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