WHITEBOARD – 23 March 2018

Movement Prep:

1a. Hollow Body Rock: 4 sets of 36s holds
1b. Shoulder Bridge Rock: 5 reps

Strength

Standing Barbell Press: 5rm, then deload 10-15% and hit 4-5 sets. 5-10lbs more than last week. You will deload next week, so go for a true 5rm.

Workout: 

4x: 

250m Row
10 DB Hang Cleans to Push Presses (25% max press weight from today)
10 DB Front Rack Squats (Same weight as Clean + Presses)

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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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