WHITEBOARD – 18 December 2017

Posted by beyultraining on December 18, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle-Up: 4 sets of 10
A2. Stiff Legged Windmill – 5 Reps each side

C1. Back Squat: Crisp 5rm, 5-10lbs more than last week, then 10-15% less for 4 sets of 5

Conditioning:

12 Minute AMRAP: 

15 Kettlebell Swings
5e Side Standing Oblique reach (Use KB)
8 Goblet Squats

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...