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.



400m Run

21 KB Swings (55/35 – Full Ext)

12 Pull-ups

4 Responses to “WHITEBOARD – 18 September 2015”
  1. The Champ! says:


    9:20 Helen

    I miss Kemm

  2. grzm says:

    movement prep: 40# on oblique reps
    strength: 3 × 165#
    conditioning: 17:50 Helen, walked 50m on last 400

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