WHITEBOARD – 23 October 2017

Posted by beyultraining on October 23, 2017 · Leave a Comment 

Warm-up/Strength:

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

C1. Back Squat:10 rep max for the day (10-20lbs more than last week – with next week being a peak). Deload 10-15% and hit 2-3 sets of 10.

Conditioning:

12 Minute AMRAP

12 Wallballs

100m Run

1 Bear Crawl

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...