WHITEBOARD – 06 February 2018

Warm-up/Strength:

A1. McGill Side Plank: 3 sets of 15s each side
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Push-ups: 3 sets of 3
B2. Wrist Conditioning: 4 sets of 6: https://www.youtube.com/watch?v=eq1Mnc7SzSs

C. DB Bench Press: Build up to a crisp 8 rep max for the day, deload 10-15% and hit for 3 more sets of 8.

The 8rm should not be a true max. You have two more weeks to build on the top end.

Workout:

5 Rounds of:
200m Run
15 Sumo Stance KB Deadlifts (~25% max deadlift)
6 Max Height Wallballs (20lbs, drive out of the squat to hit the highest point in the wall you can)

Cooldown:

Shoulder Flex Pull: A static hold – 2-3 sets of 30s
*If you can not grip a plate behind you do to mobility start with a PVC bar with a light weight on it. DO NOT go heavy on this at first. You want your shoulder blades retracted throughout the movement. This is for flexibility, it shouldn’t be a 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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