WHITEBOARD – 07 November 2017


A1. Weighted Shoulder Dislocates – 3 sets of 5: Pick a very light weight to add to stick. The speed should be the same throughout the range of motion.

A2. Kettlebell Windmill: 3 sets of 4 (each side)

B1. Bench Press: 3×10 at 65% 1 rep max, or 15-20% less than top set of 10 last week.


10 Minute AMRAP:
200m Run
20 Kettlbell Swings (Chest)


Couch Stretch: 120s Each SIDE! Keep your torso as tall as you can. Also, take note if you can contract the glute on the leg you are stretching. You should be able to at all times.
Kneeling Achilles : 90s Each Side

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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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