WHITEBOARD – 11 November 2016



A1.Elbow Side Plank Twist: 4×10 reps

A2.Standing Oblique Side Bend: 5r each side

B. Heavy Clean Pulls: 5 sets of 3 – 50% deadlift max

*Clean pulls are very different than deadlifts. You are mimicking the upright torso and leg drive needed for a clean.

*Nice video from Hook-Grip of the Georgian team performing pulls:




20m AMRAP:

Sandbag Carry (1/2 BW) – For max distance

*Don’t run, but keep moving if you can.

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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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