WHITEBOARD – 30 June 2015


4 Sets of 10:

Hip Extensions (Back Extensions with hip off pad 1-2” – Lightly weighted if you have them)
Barbell Good Mornings (Lightly loaded on back rack. Hold barbell with close grip to keep back tight)


5 Rounds of:
400m Row
1 Rope Climb
10 Dumbbell Hang Snatches (1 DB = 20% max barbell snatch)

2 Responses to “WHITEBOARD – 30 June 2015”
  1. kemm says:

    30# on snatches

  2. dedikdrfc says:

    Had a pretty rough week at work so I decided to work on some stuff that I actually enjoy.

    Muscle Snatch
    Worked up to 180. 5# PR

    Clean and Jerk:
    Worked up to 275.

    8x200m Sprints
    Rest is ten seconds longer than run interval time.
    Completed in 12:20

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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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