WHITEBOARD – 20 December 2016


A1. Bent Hollow Hold: 5 sets of 60s*

A2. Cat/cow – 10 reps

B1. Push-Press: 3 reps: 82.5%. 2 reps: 90%, 1×95%, 1×100%, go for new max if you have it


5 Rounds:
3 Handstand Wall Walk up
1 Rope Climb
15 Weighted Back Extensions – Plate: 10% 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 be therapeutic

One Response to “WHITEBOARD – 20 December 2016”
  1. dedikdrfc says:

    3 reps: 190
    2 reps: 207
    1×240 (PR)
    1×247 (PR)
    1×250 (PR)
    1×257 (F)
    1×255 (PR)
    1×257 (F)

    Sliding into the holidays with two huge PRs this week. Today was a 20# PR and 21# over body weight. Unreal.

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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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