WHITEBOARD – 26 September 2017


A1. Weighted Shoulder Dislocates – 4 sets of 10: Pick a very light weight to add to stick. The speed should be the same throughout the range of motion.

A2. Kettlebell Windmill: 4 sets of 5 (each side)

C1. Push Press + Power Jerk (1+2) : Build to a crisp 1 set max, then deload 15-20% and hit for 4 more sets.

*If you don’t have proficient technique in the Power Jerk, do a 3rm in the push press. Also, if you have poor rack mobility, then use DBs or KBs instead.


12 Minute AMRAP:
10 – Double KB Clean to Press (35lbs)
20 Double Unders
10 Weighted Sit-up (DB on Chest)


Couch Stretch: 120s Each SIDE! Keep your torso as tall as you can. Also, take note if you can contract the glute on the leg you are stretching. You should be able to at all times.
Kneeling Achilles : 90s Each Side

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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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