WHITEBOARD – 29 September 2016

Strength: A1. Forearm Plank: 4 sets of 36s* A2. Reverse Hyper Points: 10 *Plank is done with weight distributed across forearms. Take a look at the picture from 15AUG2016 for visualization B. Snatch + Overhead Squat (1+1): On the minute for 8 sets –80% max Workout: 10 Rounds of: 5 Deadhang Pull-ups or Inverted Rows 25 … Continue reading

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

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

  • 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...