WHITEBOARD – 26 November 2018


A1. Single Leg Box Step-ups with 5s negative: 3 sets of 5
A2. Cossack Squats w/KB at chest: 3 sets of 5e


C1. Back Squat: 3 sets of 6 with 4 second negatives – ~65% max squats

Keep the weight manageable, as you will be sore from the first week of slow negatives. Tempo and balance should be good throughout the sets.


12 Minute AMRAP:

1 Farmer’s Carry (Each KB = 10-15% max back squat)

8 KB Romanian Deadlifts (Same weight as carries)

6 KB Hack Squats (Same weight as carries, hold to side and squat down)

*Rest 20-30s inbetween sets, shouldn’t be that intense.


Supine Trap Stretch: 120s Hold
Try to round your spine a bit more than the girl in the demonstration. This shouldn’t crush your neck. If so, get some blocks or keep your knees more elevated to keep the pressure more on the upper back. Try to relax your breathing and make it rhythmic

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: