WHITEBOARD – 18 September 2015
Movement Prep:
1a. Elbow Side Plank Twists: 4 sets of 4r (each side)
1b.Standing Weighted Oblique Reps: 10 (5 each way)2a: Straddle V-ups: 4 sets of 3
2b: Jefferson Curl – 5
Strength Work:
Bench Press: 1 set of 3 @ 90% max*
*If form is decent keep going for a max rep set.
Conditioning:
“Helen”
400m Run
21 KB Swings (55/35 – Full Ext)
12 Pull-ups
Beyul Training 
225×4
9:20 Helen
I miss Kemm
Kramli circa 2009 numbers
>
What? Nobody misses me?
105/1 clean from above knee blocks was highlight of my week
And in preparation for Bench for Boobs I’m up to 88/5 bench press
movement prep: 40# on oblique reps
strength: 3 × 165#
conditioning: 17:50 Helen, walked 50m on last 400