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  • Food for Thought:

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

  • Article/Video/Book(s) of the Day:
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WHITEBOARD – 27 September 2016

Strength: A1. Bent Hollow Hold: 4 sets of 36s* A2. Cat-Cow: 10 B. Bench Press (Dumbell): 3 sets of 8– ~75% 1 rep max or 35% barbell max Workout: 8 Rounds of: 1 Minute Work / 30s Rest: 8 Goblet Squats 10 Full Extension 6 Bent KB Rows Plank Hold to Finish Rounds *Use 1 … Continue reading

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WHITEBOARD – 26 September 2016

Strength: A1. Tuck-up: 4x6rep A2. Stiff Legged Windmill: 5e side B. Front Squat (Barbell): 8 sets of 3 – ~75% 1 rep max Workout: 5 Rounds: 200m Run 20 Push-ups 5 Broad Jumps (1 foot less than a 95% effort broad jump) *Be smart about the broad jumps. If you have a history of lower … Continue reading

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WHITEBOARD – 23 September 2016

Strength: A1. Elbow Side Plank Twist: 3×8 reps A2. Standing Oblique Side Bend: 5r each side B. Inverted Ring Rows: 3 sets of Max Reps Workout: 20m AMRAP: Sled Push – 50m (1/2 BW) 20e Alternating Kettlebell Clean to Push Press (KB = 25% max barbell press) 15 Toes-to-Bar

  • 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...