WHITEBOARD – 06 November 2015

Movement Prep:

1a. Elbow Side Plank Twists: 3 sets of 24r (each side)
1b.Standing Weighted Oblique Reps: 10 (5 each way)

2a: Straddle V-ups: 5 sets of 12
2b: Jefferson Curl – 5

*The video is for a plank walk, not a stationary plank but it does a nice job of demonstrating what a proper plank looks like. You should have protracted (slightly rounded upper back) shoulders, up on your toes, thighs together, straight arms, and have the chest swept over the hands a good amount. Single arm is the exact same as a standard but with 1 arm. None or slight rotation of the shoulders/thoracic. 

**For the straddle reverse hypers you can perform these on the brown glute ham machine. Come up to the top position while pointing the toes out and hold. Make sure your toes are above your glutes.

Strength Work:

Deadlift: 6 Sets of 5  at 70%

*Don’t be an idiot and warm up to your max rep set. Also, per the usual a max rep set isn’t go until you physically can’t do anymore. It is go until you can’t do it with proper form. A small deviation isn’t horrible, but be smart.

Conditioning:

6 Rounds of: 
200m Run
15 Back Extensions
10 Goblet Squats (70/55)

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  • 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...

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