WHITEBOARD – 10 September 2018

Movement Prep:

A1. 3 sets of 5e: Box Jumps (Step Down)

A2. 3x10s each Side: Bent Leg Side Plank

Strength/Power:

Front Squat: 3 Rep max, with a pause on first rep. Deload 10% and hit for 4-5 sets of 3, pause on all first reps.

Workout:

5 Rounds:
30 Double Rope Swings
10 DB Step-Ups (5e Side)
8 DB Staggered Stance Deadlifts (8e Side – Switch legs)

*Rest 60s & repeat

Cool-down:

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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