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kemm on WHITEBOARD – 22 January… kemm on WHITEBOARD – 14 February… dedikdrfc on WHITEBOARD – 31 January… dedikdrfc on WHITEBOARD – 30 January… dedikdrfc on WHITEBOARD – 12 January…
WHITEBOARD – 17 FEB 2014
Workload: Back Squat: 8 sets of 3 at 102.5% of 5s done on 10FEB014 Then: 12 Rounds of: 5 Strict Push-ups (Elbows at 90 degrees while chest& thighs touch the ground) 10 Wallballs Then: Frog Holds or Planche Tucks: 4 sets of 12s or 24s – Pick time that you can complete all 4 sets … Continue reading
WHITEBOARD – 14 February 2013
Workload: Front Squat: Build to a crisp 2 rep Max (2 sec pause in bottom) *Deload to 85% and perform 4setsx3reps Then: EOTM for 5 Minutes: 5 Clean to Presses (1/2 Max press) Rest 1 minute then: 6 Rounds of Strict “Cindy”: 5 Strict Pull-ups 10 Push-ups 15 Air Squats Rest 1 minute then: EOTM for … Continue reading
WHITEBOARD – 13 February 2014
Workload: Shovel Notes: Don’t wreck your back. Just because it is snow doesn’t mean you start lifting it like an incompetent asshole. Bend the knees slightly, push the hips back keeping balance in the middle of the feet and shovel that snow. Work that hang position!
