WHITEBOARD – 03 June 2019

Warm-up:

A1. Cossack Squats w/KB at chest: 3 sets of 5e
A2. KB Pullover Deadbug – 3 sets of 3 https://www.youtube.com/watch?v=WvarCkeiWaM

Strength:

C1. Back Squat: Build to a moderate 8rm (~2 reps left in the tank & a bit more than last week)

Deload to 85% and hit for 3 more sets of 8*

*If you hit this volume/sets working up, count towards deload.

Workout:

5 Rounds:

30s Rope Whip
8e – weighted Step-ups (DBs held to side, each = ~10% back squat)
8 – Elevated (2”) Romanian DB Deadlift (DBs held to side, each = ~15% deadlift)

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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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