WHITEBOARD – 18 June 2018

Strength:

A1. 3 sets of 5e: Single Leg Box Jumps (Pick a height you can confidently do)

A2. 3x10s each Side: Bent Leg Side Plank

B1. Front Squat: Work up to a crisp set of 5 (~ the max 8 rep you did last cycle). Deload 15% and hit for 3 sets of 5*.

*Remember, if you hit sets of 5 moving up, within the deload percentage you can count these for your working sets.

Workout:

8 Rounds of:
200m Run
10 Wallballs
5 Chin-ups

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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