WHITEBOARD – 12 February 2018


A1. Bent Hollow Hold: 4x36s

A2. Cat / Cow: 10 Reps*

*Have someone video you from the side and see how your range of motion compares to the video. Many times our deficiencies in simple movements can be overlooked when we aren’t taking conscious effort to examine them.
B1. Back Squat: Work up to a set of 5, with 2 second pause in the bottom on the 1st rep only. Deload 10-15% and hit for 4 more sets of 5.

You have one more week to move up to a peak 5. Try a bit more than last week if you feel good. Remember working sets leading up the peak for the day count if within the 10-15%.


6 Rounds of:
25m Sled Push (Should be able to do all pushes without stopping & with moderate speed)
10 DB Step-ups (Each DB = 10-15% back squat)
8 Bent Single Arm Rows

Wall Middle Split: 120s – Try to keep your legs completely straight and slightly externally rotate your femur (toes turn back into your body)
Straddle Good Mornings: 3 sets of 10 – If you lack mobility to fold forward, raise your butt compared to your legs/feet. You can do this by folding a mat and seating on the edge with your feet on the ground.

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: