WHITEBOARD – 22 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 – 77.5% , 82.5, 87.5

1+1 –  82.5, 87.5, 92.5

0+1 – 87.5, 92.5, 97.5%

*If you hit all reps go for a new training PR at 101-102.5%

*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.)

**Last 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.


For time:

100-200-300-400-500m Row

10 Pull-ups

14 Burpees

*Pull-ups and burpees done after each row

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

    2+1 – 225/240/255
    1+1 – 240/255/270
    0+1 – 255/270/285
    1x 295 (either tied previous PR or a 5# PR)
    1x 297 (PR by 2 or 7#)
    1x 300 (F)
    1×300 (F)
    1×300 (PR)

    That was the one I wanted. That has been a goal of mine for 4 years. Lots of volume to get there, but I think that’s what I needed to get there. Awesome, awesome way to end the year.

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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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