• Food for Thought:

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

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WHITEBOARD – 10 August 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 18s holds 1b. Shoulder Bridge Rock: 5 reps Strength: Pull-up: 30 pull-ups – Use as few sets as possible. Use inverted rows if you don’t have body weight pull-ups Workout: 15 minute AMRAP: 200m Run 10 Wallballs (20/14) 1 Bear Crawl lap in training room Advertisements

WHITEBOARD – 09 August 2018

Warm-up: A1. Bulgarian Row: 4 sets of 5 A2. KB Halo – 5 Rotations each way Strength: C1. Power Cleans : 4 sets of 2 at 75% your max 1 rep last week Workout: Complete 6 rounds of: 25m Sled Push (1/4 Bw) 10 KB Deadlifts Reverse Body Weight Lunges – 6 Each side *Rest … Continue reading

WHITEBOARD – 07 August 2018

Strength: A1. Elevated Plyometric Push-up: 3 sets of 5 A2. Overhead Medicine Ball Throw: 3 sets of 5 B. Barbell Bench Press: 5 sest of 3 at 80% max set of 3 last week Workout: 3 Rounds: 400m Run 6 Chin-ups 18 KB Swings Cooldown: Shoulder Flex Pull: A static hold – 2-3 sets of … 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...