WHITEBOARD – 03 February 2017

Strength:

A1. Bent Hollow Hold: 3x48s

A2. Cat / Cow: 10 Reps*

*Have someone video you from the side and see how your range of motion compares to the video. Many times our deficiencies in simple movements can be overlooked when we aren’t taking conscious effort to examine them.

B1. Trap Bar Deadlift: Build to a set of 10 at 70% 1 rep max, then 6 sets of 5 at 10% less than the max working weight.

B2. Kneeling Parallel Slide: Perform 5 sets of 5 each side with 1 sec pause at top in-between warm-ups and sets of Deadlift

Workout::

3 Rounds of 5 Minute AMRAPs:

200m Row

10 Dumbbell Thrusters (Each DB = 20% max press)

*Rest 2 minutes and repeat

Cooldown:

Wall Middle Split: 120s – Try to keep your legs completely straight and slightly externally rotate your femur (toes turn back into your body)

Straddle Good Mornings: 3 sets of 10 – If you lack mobility to fold forward, raise your butt compared to your legs/feet. You can do this by folding a mat and seating on the edge with your feet on the ground.

Questions on the programming this year? Take a look at this: Where we are going?

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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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