WHITEBOARD – 02 August 2018

Warm-up:

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

Strength:

C1. Power Cleans Waves: 3-2-1 for 3 round. Start light and add weight as you progress. Once you restart the wave (go from 1 to 3) take some weight off.

*Try to add weight compared to last week, or peak higher than last week.

Workout:

Complete 7 rounds of:

25m Sled Push (1/2 Bw)
1 eside off-set DB Farmer’s Carry (1 weight 1/3rd less than the other)
5 – Overhead Medball Throws

*Rest 30s and repeat

Cooldown:

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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