WHITEBOARD – 22 November 2016


A1. Bent Hollow Hold: 3 sets of 30s*

A2. Cat/cow – 10 reps

B1. Push-Press: 5 sets of 3 – at ~ 70% max 1 rep


5 Rounds of:

500m Row

*Rest 60s and repeat


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 be therapeutic.

One Response to “WHITEBOARD – 22 November 2016”
  1. dedikdrfc says:

    Strict Press:
    Work up to a max.
    175 – 185 (PR)- 190(F) – 190(PR) – 191(F)

    Push Press 5×3 @ 70%:

    For time:
    Double-Unders 10-20-30-40-50-60
    Wallballs 30-25-20-15-10-5

    All sets of doubles done unbroken. All but 25 rep set of wallballs done unbroken.

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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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