WHITEBOARD – 24 April 2017

Warm-up/Strength:

A1. Straddle-Up: 3 sets of 15
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Dips: 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. Barbell Bench Press: 3 rep max for the day, 5% less 1x3reps, 10% less 2x3reps

3 Rep max for the day, should be done with speed and confidence that you could hit 10-15lbs more.

Conditioning:

12 Minute AMRAP:
25m Sled Push (1/2 BW)
10 DB One Arm Hang Clean to Press (20% max press)
10 Knees to Elbows

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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