WHITEBOARD – 22 October 2018

Movement Prep:

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

A2. 3x10s each Side: Bent Leg Side Plank

Strength/Power:

Back Squat: Build up to a 8rm for the day, with a 5 second negative on the first rep of every set.

Should be a true 8rm

Deload and hit 2 sets of 7 at 85% the max

Workout:

6 Rounds of: 

5 DB Step-Ups (Each Side)

8 DB Romanian Deadlifts

5 Low Hang (Below Knee) DB Clean to Presses

*Rest 30-40s and 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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