WHITEBOARD – 04 May 2017


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

B1. Chin-Up Hold on Rings: 4 sets of 36s
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Power Clean: Work up to a crisp 3rm, -5%x1x3reps, -10%x2setsx3rep

*Per all the strength movements, try to go 5-10lbs heavier than last week. Again, with the intent of peaking next week with another 3rm.


5 Rounds of: 

800m Row

*Rest 60s inbetween


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.

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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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