WHITEBOARD – 27 June 2018


A1. Bulgarian Row: 4 sets of 5
A2. KB Halo – 5 Rotations each way


C1. Power Cleans Waves (3,2,1)x2– Start at ~75% your max (3 reps), increase weight as you go up the wave (3,2,1 reps). Then do a second wave starting at 3 reps again. Increase the weight through the second wave if the first went well.

Try to bump up the working sets a bit from last week. You can do this across all sets, or just peak a bit higher. Or, you can up your lower intensity sets and can keep your peak the same. You just want to increase your average intensity across all the sets.


Complete 6 rounds of:
25m Sled Drag (1/2BW)
10 Heavy KB Swings
2 – 25m Off-set Farmer’s Carry (100/70 – or keep ~ ratio with lower weights)


Supine Trap Stretch: 120s Hold

Try to round your spine a bit more than the girl in the demonstration. This shouldn’t crush your neck. If so, get some blocks or keep your knees more elevated to keep the pressure more on the upper back. Try to relax your breathing and make it rhythmic

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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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