WHITEBOARD – 02 January 2017

Warm-up/Strength:

A1. Tuck-Up: 3 sets of 12*
A2. Stiff Legged Windmill – 5 Reps each side

B1. Parallette Push-ups: 3 sets of 10
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

*Tuck-up to be performed much slower than video sample.

*Also, take a look at How to do a proper push-up: Gymnasticbodies

Workout:

3 Rounds:
1000m Row
3 Handstand Wall Walk up (with 3 sec pause at top)
20 Deck Squats
10 Inverted Rows

Cooldown:

Shoulder Flex Pull: A static hold – 2-3 sets of 30s
*If you can not grip a plate behind you do to mobility start with a PVC bar with a light weight on it.  DO NOT go heavy on this at first. You want your shoulder blades retracted throughout the movement. This is for flexibility, it shouldn’t be a maximum effort.

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Comments
One Response to “WHITEBOARD – 02 January 2017”
  1. dedikdrfc says:

    A1. Tuck-Up: 3 sets of 12
    A2. Stiff Legged Windmill – 5 Reps each side

    B1. Parallette Push-ups: 3 sets of 10
    – Done as planche pushups since i did not have parallettes
    B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

    Shoulder Flex Pull: A static hold – 3 sets of 30s

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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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