WHITEBOARD – 02 October 2017


A1. Straddle-Up: 3 sets of 8
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Dips: 3 sets of 8
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

C1. Back Squat: 3 rep max. Aim for a new training PR if you has it. 10-15% and 2-3 sets of 3


6 Rounds of:

12 Deck Squats

10 DB Mid-Hang Cleans (DBs = 15% deadlift and mid-hang is right below knee)

30s Planche/Plank Hold with DB Grip


Shoulder Flex Pull: A static hold – 2-3 sets of 30s

*If you can not grip a plate behind you due to mobility, start with a PVC bar with a light weight on it. Do NOT go heavy on this. You want your shoulder blades retracted throughout the movement. This is for flexibility, it shouldn’t be done at maximum effort

  • 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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