WHITEBOARD – 30 January 2016

Warm-up/Strength:

A1. Tuck-Up: 3 sets of 15*
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

C1. Strict Dumbbell Bench Press: Build to a set of 10, deload to 85-90% and hit for 6 sets of 5 ***

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

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

***The max set shouldn’t be a true max. You should have 2-3 reps in you, as we will build to a true 10 rep max in the next 4 week block.

Workout:

5 Rounds of: 

3 Minute AMRAP: 
10 Deck Squats
10 Plank Wall Taps
10 Kettlebell Deadlifts (100/75lb)

*Rest 1 minute and repeat

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.

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Comments
One Response to “WHITEBOARD – 30 January 2016”
  1. dedikdrfc says:

    Cat/Cow: 10
    Parallette Push-ups: 4×8
    Wrist Conditioners Series

    Standing Press:
    1×10: 142
    8×3: 130

    Standing One Arm Vertical Press w/DB: 40#
    Tricep Pressdowns: 70#

    Cooldown:
    Inverted Cat : 90s
    Supine Shoulder Extension: 90s

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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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