WHITEBOARD – 26 September 2016


A1. Tuck-up: 4x6rep

A2. Stiff Legged Windmill: 5e side

B. Front Squat (Barbell): 8 sets of 3 – ~75% 1 rep max


5 Rounds:

200m Run
20 Push-ups
5 Broad Jumps (1 foot less than a 95% effort broad jump)

*Be smart about the broad jumps. If you have a history of lower body injuries and you haven’t come back to dynamic movement just do air squats.

3 Responses to “WHITEBOARD – 26 September 2016”
  1. grzm says:

    Movement prep:
    Tuck-ups: ✔︎
    Windmills: 15# in left, 0# in right
    Strength: 165# (estimated max 220#)

  2. dedikdrfc says:

    Prehab: Done

    Front Squat:

    subbed air squats for the broad jumps. did a test jump and it felt odd.

  3. Kevin Olds says:

    Tuck-ups : done

    Front Squat: 225#

    3 rounds before my shoulder gave out on the push-ups. After that – 800m run

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