WHITEBOARD – 20 November 2015


1a. Back Extensions (Weighted): 3 sets of 5
1b.Standing Weighted Oblique Stretch: 30s each side

2a: Hanging 1/2 Tuck Leg Lift – bjgaddour: 3 sets of 3
2b: Jefferson Curl Hold – 30s

*Back Extensions: Make sure legs stay completely straight on the back extensions. Obviously you can add a good amount of weight if you have been doing sets of 15-20 unweighted in our workouts

**Oblique Stretch: Instead of reps, like we have been doing, hold the dumbbell to the side and hold in the deep side arch. Let the oblique open and do not let the opposite foot come off the ground.

***Handing Tuck – Make sure your knees are coming up as far as you can. No bend in those arms as well. If you don’t have these, go back to our V-up variations.

****Jefferson Curl Hold, is similar to the Oblique Stretch. Curl yourself into the deep position of the jefferson curl and hold it for 30s. You will use a lighter weight than you most likely did for the reps. Think about squeezing the quads in the low part to keep legs straight and try to get the chest to thighs/knees.


Strength Work:

Deadlift: 1 max rep set at 85% max deadlift


3 Rounds of (“Helen”): 
400m Run
21 Kettlbell Swings (55/35 – Above Head)
12 Kipping Pull-ups
*Stretch your wrists and front bicep after the workout.

One Response to “WHITEBOARD – 20 November 2015”
  1. kemm says:

    Did on 11/23

    305# x 7

    10:34, more than a minute slower than my previous attempt in June

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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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