WHITEBOARD – 31 July 2017

Posted by beyultraining on July 31, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle-Up: 4 sets of 8
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Dips: 4 sets of 6
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

C1. Front Squat: Work up to a crisp set of 2. Deload 15% and hit for 4 sets of 2. Should be 10-15lbs heavier than last week, if you feel good. Next week it will be asked of you to go up just a bit more again.

Conditioning:

2 sets of: 

3x:
25m Sled Push (1/2 BW)
*Rest 30s and Repeat

Then:

3x:
8 DB Ass Marches (Each side)
12 Unanchored sit-ups

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

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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...