WHITEBOARD – 11 October 2016


A1. Bent Hollow Hold: 3 sets of 48s*

A2. Cat-Cow: 10

B. Bench Press – Straight bar: Build to a 3 rep max for the day


For time:

100-200-300-400-500 Row

25-20-15-10-5 Burpees


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 – 11 October 2016”
  1. dedikdrfc says:

    Bench Press:
    210 (more than likely a triple PR)


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

  • 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...

%d bloggers like this: