WHITEBOARD – 22 January 2018

Strength:
A1. Bent Hollow Hold: 3x36s

A2. Cat / Cow: 10 Reps*

*Have someone video you from the side and see how your range of motion compares to the video. Many times our deficiencies in simple movements can be overlooked when we aren’t taking conscious effort to examine them.
B1. Back Squat: 6 Second negative on all reps: work up to a top set of 6 about 10-15lbs heavier than last week’s top set. Then deload 10-15% and do 4 more sets of 6.

Workout:

5 Rounds of:
5e Side KB Hang Clean to Push Press
5e Side Single Arm Reverse Lunge (KB held packed to the chest, opposite of leg pressing)
1 Each Side Single Arm Waiter’s Walk, ~25-35% max squat

*KB for Clean to Push Press & Reverse Lunge = 20-30% max press

Cooldown:
Wall Middle Split: 120s – Try to keep your legs completely straight and slightly externally rotate your femur (toes turn back into your body)
Straddle Good Mornings: 3 sets of 10 – If you lack mobility to fold forward, raise your butt compared to your legs/feet. You can do this by folding a mat and seating on the edge with your feet on the ground.

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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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