• Food for Thought:

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

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WHITEBOARD – 16 April 2019

Warm-up: A1. Weighted Shoulder Dislocates: 3 sets of 5 (Light – 2.5-5lbs on PVC) A2. Parallette Push-ups: 3 sets of 5 Strength: C1. Barbell Bench Press: Work up to a 1 rep max Deload to 80% and hit for 5 sets of 3 Workout: 6 Rounds: 200m Run 1 Rope Climb 8e Side Cossack Squats … Continue reading

WHITEBOARD – 15 April 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: Work up to a 1rm Deload to 80% and hit for 4 sets of 3 Workout: On the minute for 12 rounds (Alternate between A & B): A1. 5e Side Medball … Continue reading

WHITEBOARD – 12 April 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Front Squat: Build up to a 2 rep max (2-3 reps left in tank). Deload 15% and hit for 4 sets of 3 Workout: 7 Rounds of: 30 Double-Unders 5 Overhead Medball Throws (20/14) 20s Lateral Rope Swings … 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...