WHITEBOARD – 21 February 2017

Warm-up/Strength:

A1. Tuck-Up: 3 sets of 10*
A2. Stiff Legged Windmill – 5 Reps each side

B1. Parallette Push-ups: 3 sets of 8*
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

C1. Strict Dumbbell Bench Press: 3 sets of 10 – At 75% your max set of ten this last cycle

*Tuck-up to be performed much slower than video sample.

**Also, take a look at How to do a proper push-up: Gymnasticbodies

***You should aim to add 5lbs to the dumbbells from your max last week.

Workout:

5 Rounds of:

3 Minute AMRAP: 

8 Goblet Squats (2 Second pause in the bottom – 55/35)
10 Single Arm Bent Rows (55/35)
12 Kettlebell Swings (55/35 – Chest)

1 Minute Rest

Cooldown:

Shoulder Flex Pull: A static hold – 2-3 sets of 30s
*If you can not grip a plate behind you due to mobility, start with a PVC bar with a light weight on it.  Do NOT go heavy on this. You want your shoulder blades retracted throughout the movement. This is for flexibility, it shouldn’t be done at maximum effort

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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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