WHITEBOARD – 27 September 2016


A1. Bent Hollow Hold: 4 sets of 36s*

A2. Cat-Cow: 10

B. Bench Press (Dumbell): 3 sets of 8– ~75% 1 rep max or 35% barbell max


8 Rounds of: 1 Minute Work / 30s Rest:

8 Goblet Squats

10 Full Extension

6 Bent KB Rows

Plank Hold to Finish Rounds

*Use 1 KB for all movements except the plank. KB should be ~15% max deadlift.



Shoulder Extension Walks: 4 sets of 6

*If you feel these in your bicep, try going with a wider grip at first. Remember, mobility work should NOT be a max effort. It should be mildly uncomfortable. This movement should not pull in the bicep insertion.

One Response to “WHITEBOARD – 27 September 2016”
  1. dedikdrfc says:

    DB Bench:

    60# KB

    Shoulder walks:

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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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