WHITEBOARD – 30 June 2017


A1. Straddle-Up: 4 sets of 8
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Dips: 4 sets of 2
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

C1. Front Squat: 6rm, 10-15% less for 4 sets of 6

*If you hit a set of 6 within the 10-15% of the max, it counts as a deload.

The front squat max set (6rm), should be a bit heavier than last week’s max if you feel good. You will do the same thing next, with the hope you peak next.


For time:
200m Run*
5-10-15-20-15-10-5 Kettlebell Swings (Chest)
8-6-4-2-4-6-8 Toes to Bar

*This is 7 rounds. 200m run at the start of each, and then you do the ladders listed. The first is 5 & 8 reps, then the 2nd round is 10 & 6. It goes from there


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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