WHITEBOARD – 19 August 2016

Strength: A1. Elbow Side Plank Twist: 3×3 reps A2. Standing Oblique Side Bend: 5r each side B. Chin-up: 3 sets of 10 *You should be able to perform a max set of 15+ chin-ups if performing 3 sets of 10. If you have deadhangs, but less than 15, perform 3 sets of lesser volume. Each … Continue reading

WHITEBOARD – 18 August 2016

Strength: A1. Bent Hollow Hold: 3 sets of 12s* A2. Cat-Cow: 10 B. Power Snatch + Overhead Squat (2+1): On the minute for 10 sets – 60% max Workout: 5 Rounds of: 10 Dumbbell Alternating Presses – 20% max press 16 Walking Lunges – DB held to side *800m run to finish

WHITEBOARD – 16 August 2016

Strength: A1. Tuck-up: 3x3rep A2. Stiff Legged Windmill: 5e side B. Bench Press (Dumbell): 3 sets of 10 – ~65% 1 rep max or 25% barbell max Workout: 4 Rounds of: 400m Run Handstand Wall Walk to Hold (20s) *Rest 90s and repeat

  • 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...