WHITEBOARD – 15 December 2016


A1.Elbow Side Plank Twist: 5×10 reps

A2.Standing Oblique Side Bend: 5r each side

B. Clean Pull + Clean Wave;

2+1 – 75% , 80, 85

1+1 –  80, 85, 90

0+1 – 85, 90, 95

*Percentages are all based on 1 rep clean max. You do all sets from top to bottom within the column, and then move to the next (2+1 [70%], 1+1 [75%], 0+1 [80%], 2+1 [75%], etc.)

**Heavy week. If you fail going up a wave, you need to deload and start back from the beginning of that wave if you want to move back up. Multiple fails would not be ideal.


18 minute AMRAP:

400m Row

25 Wallballs

40 Kettlebell Swings (55/35lbs)

One Response to “WHITEBOARD – 15 December 2016”
  1. dedikdrfc says:

    Clean Pull + Clean Wave;
    2+1 – 217 , 232, 245
    1+1 – 232, 245, 260
    0+1 – 245, 260, 275 <- Missed 245 the first time because i tried to power it.

    Only had time to do the cleans. The last wave, outside of the miss, felt awesome.

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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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