WHITEBOARD – 22 September 2017


A1. Bent Hollow Hold: 4x35s

A2. Cat / Cow: 10 Reps*

*Have someone video you from the side and see how your range of motion compares to the video. Many times our deficiencies in simple movements can be overlooked when we aren’t taking conscious effort to examine them.

B1. Clean Pull + Power Clean: (2+1) – Build to max set that is crisp and deload 10-15% and perform for 4 more sets.

*Clean Pull should be done with control and the aim is to keep the balance in the mid of the foot with the bar traveling in the appropriate path.


8 Rounds of: 

25m Sled Push (1/2 BW or 30% back squat max: Pick lowest of two)
10 Wallballs
*Rest 45s and repeat


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.

  • 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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