WHITEBOARD – 19 October 2017

Warm-up/Strength:

A1. Straddle Oblique Reaches: 3 sets of 5 each
A2. Standing Trunk Circle – 5 Reps each way

B1. Chin-Up Hold on Rings: 3 sets of 20s
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Hovering Deadlift: 4 sets of 8: ~ 65% max

*A hovering deadlift is the exact same as a normal one, but instead of putting the bar down inbetween reps, you lower just before it touches (1/2”-1” off the ground). This should force you to have nice balance in your feet (mid-foot) and a better back angle. This will force you to control the negative, which equals a higher level of difficulty. Lower weight if you can’t control easily.

Workout:

D1. 6 Rounds of:

30s Row
15s Rest

D1. 5 sets of:

15 Wallballs
8 Weighted sit-ups holding wallball

Cooldown:

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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