WHITEBOARD – 14 October 2016


A1. Elbow Side Plank Twist: 3×10 reps

A2. Standing Oblique Side Bend: 5r each side

B. Straight Bar Dips: 3 Sets of 5

*Try to make them as deep and strict as your can safely go. If you do not have straight bar dips, either lower the reps (5×1) or perform strict elevated push-ups (hands on parallettes). If doing the push-ups try and get the chest to lead the entire movement and get a deeper bottom position than your traditionally will go. You want your forearm to be perpendicular to the ground.


25m AMRAP:

Sandbag Ground to overhead – 8

Sandbag Lunges (On back) – 5e leg

Sandbag Carry -400m

*Sandbag = 1/2 bw or 30% back squat – Whichever is less.

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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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