WHITEBOARD – 16 December 2016


A1. Forearm Plank: 5 sets of 60s*
A2. Reverse Hyper Points: 10

*Plank is done with weight distributed across forearms. Take a look at the picture from 15AUG2016 for visualization

B. Deadlift:  Build to a max rep set at 75% 1 rep max

*Be smart about the max set. Long sets in the deadlift can lead to a high percentage of bad reps. When form starts to break down in the slightest you stop. Goal is 10+.


8 Rounds:

20 Double-Unders
5 Ring Push-ups
6 Pull-ups

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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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