WHITEBOARD – 14 November 2018

Strength:

A1. Elevated Plyometric Push-up: 3 sets of 5
A2. Overhead Medicine Ball Throw: 3 sets of 5

B. Barbell Bench Press: Build to a 5 rep max (5-10lbs heavier than last week), deload 15-20% and hit for 4 sets of 6

Workout: 

6 Rounds:

20 Rope Whips
5 Each side offset KB deadlifts (70/50)
10 KB Swings

*Rest 60s and repeat

Cooldown:

Shoulder Flex Pull: A static hold – 2-3 sets of 30s
*If you can not grip a plate behind you do to mobility start with a PVC bar with a light weight on it. DO NOT go heavy on this at first. You want your shoulder blades retracted throughout the movement. This is for flexibility, it shouldn’t be a maximum effort.

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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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