WHITEBOARD – 03 April 2018

Warm-up:

A1. McGill Side Plank: 3 sets of 48s each side
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Push-ups: 3 sets of 8
B2. Wrist Conditioning: 4 sets of 6: https://www.youtube.com/watch?v=eq1Mnc7SzSs

Strength:

C. DB Bench Press: Crisp 3rm of the day. Deload 10-15% and hit for 6 sets of 3

You should have 2-3 reps in the tank on your 3rm. Not a 100% effort.

Workout:

Complete the following:
10-20-30-40-50-40-30-20-10 Double-Unders
10 Kettlebell Swings
8 Push-ups

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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