WHITEBOARD – 30 May 2018
Warm-up:
A1. McGill Side Plank: 4 sets of 15s each side
A2. Stiff Legged Windmill – 5 Reps each sideB1. Ring Push-ups: 4 sets of 8
B2. Wrist Conditioning: 4 sets of 6: https://www.youtube.com/watch?v=eq1Mnc7SzSs
Strength:
C. Barbell Bench Press: Build to an 8 rep max (5-10lbs heavier than last week), then deload to 85% and hit for 3-4 sets of 8
Workout:
6 Rounds of:
13 Wallballs
5 Inverted Rows
Cooldown:
Shoulder Flex Pull: A static hold – 2-3 sets of 30s
*If you can not grip a plate behind you do to mobility start with a PVC bar with a light weight on it. DO NOT go heavy on this at first. You want your shoulder blades retracted throughout the movement. This is for flexibility, it shouldn’t be a maximum effort.
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