WHITEBOARD – 06 April 2017

A1. Standing Oblique Reaches: 4 sets of 10 each: Stay light!
A2. Standing Trunk Circle – 5 Reps each way

B1. Chin-Up Hold on Rings: 4 sets of 30s
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Clean Pull (2) + Power Clean (1): 6 sets at 80% max clean

-If you don’t know olympic weightlifting movements. Perform 5 sets of 10 Overhead squats with a light barbell


6 Rounds:

Double Unders: 30
Push-ups: 12
Kettlebell Deadlifts: 12 (~50% bodyweight or 20-25% max deadlift)


Supine Trap Stretch: 120s Hold

Try to round your spine a bit more than the girl in the demonstration. This shouldn’t crush your neck. If so, get some blocks or keep your knees more elevated to keep the pressure more on the upper back. Try to relax your breathing and make it rhythmic.

Do you have 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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