WHITEBOARD – 03 October 2017


A1. Weighted Shoulder Dislocates – 3 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: 3 sets of 6 (each side)

C1. Push Press: Build to 2 rep max for the day, deload 10-15% and hit for 2×3 sets

*If you have poor rack mobility, then use DBs or KBs instead.


8 Minute AMRAP:
10 – Dumbbell High Hang Clean to Press/Push Press (20% max press)
10 – Dumbbell Goblet Squats (Same as press)


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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

  • 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...

%d bloggers like this: