• Food for Thought:

    The greatest weapon on earth, is the human soul on fire. - Ferdinand Froch

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WHITEBOARD – 19 April 2018

Warm-up: A1. Plank Holds: 3 sets of 25s A2. Standing Trunk Circle – 5 Reps each way B1. Bulgarian Row: 3 sets of 7 B2. KB Halo – 5 Rotations each way Strength: C1. Straight Bar Deadlift: 2rm for the day, deloaf 15% and hit 3 sets of 2. Workout: 5 Rounds of:  200m Sandbag Carry (1/2 BW) 1 Rope Climb Cooldown: … Continue reading

WHITEBOARD – 17 April 2018

Warm-up: A1. McGill Side Plank: 3 sets of 15s each side A2. Stiff Legged Windmill – 5 Reps each side B1. Ring Push-ups: 3 sets of 10 B2. Wrist Conditioning: 4 sets of 6: https://www.youtube.com/watch?v=eq1Mnc7SzSs Strength: C. DB Bench Press: 3 rep max, with 4 sets of 3 deload (15%) Next week will be a deload, … Continue reading

WHITEBOARD – 16 April 2018

Strength: A1. Bent Hollow Hold: 3x60s 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. Back Squat:Work up to a max … Continue reading

  • 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...