WHITEBOARD – 09 January 2017

Posted by beyultraining on January 9, 2017 · 2 Comments 

Warm-up/Strength:

A1. Tuck-Up: 4 sets of 12*
A2. Stiff Legged Windmill – 5 Reps each side

B1. Parallette Push-ups: 4 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:

8 Rounds:
300m Row
10 Planked Wall Taps
10 Side-to-Side Squats
25s Bar Hang

Cooldown:

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

Filed under Workouts of the Day

Comments
2 Responses to “WHITEBOARD – 09 January 2017”
  1. dedikdrfc's avatar dedikdrfc says:
    January 9, 2017 at 4:29 PM

    4×10 Parallete Pushups

    Worked up max bench.

    230 and then watched Brian do reps with weight over my lifetime max.

    Reply
  2. dedikdrfc's avatar dedikdrfc says:
    January 9, 2017 at 9:55 PM

    Tuck-Ups
    Stiff Legged Windmill
    Wrist Conditioning

    8 Rounds:
    300m Row
    10 Planked Wall Taps
    10 Side-to-Side Squats
    25s Bar Hang

    22:36

    Shoulder Flex Pull

    Reply

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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...