WHITEBOARD – 23 March 2018

Movement Prep:

1a. Hollow Body Rock: 4 sets of 36s holds
1b. Shoulder Bridge Rock: 5 reps


Standing Barbell Press: 5rm, then deload 10-15% and hit 4-5 sets. 5-10lbs more than last week. You will deload next week, so go for a true 5rm.



250m Row
10 DB Hang Cleans to Push Presses (25% max press weight from today)
10 DB Front Rack Squats (Same weight as Clean + Presses)

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 )

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: