WHITEBOARD – 15 November 2018

Warm-up:

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

Strength:

C1. Low block Power Cleans (Use blocks with bar 1” below knee)

Build to a crisp 2 rep max, deload 15% and hit for 4 sets of 2

Try to hit 5-10lbs more than last week on the peak. Or, if you feel sluggish increase your bottom end sets and keep the top the same.

Workout:

On the minute for 13 minutes:

8 – 30lb Medball slams

30lb Medball Bear Hug remainder of minute

*The slams should take you ~25-30s with the additional time allocated to the bear hug. Adjust the slams up or down to keep within the 25-30s window.

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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