WHITEBOARD – 28 October 2016

Strength: A1. Elbow Side Plank Twist: 3×8 reps A2. Standing Oblique Side Bend: 5r each side B. Power Clean: On the minute for 8 reps: 75% max clean Workout: 10m AMRAP: 20 Death Marches 10 DB Hang Clean to Thrusters 20 DB grip Push-ups *DBs = 20% max press

WHITEBOARD – 27 October 2016

Strength: A1. Forearm Plank: 3 sets of 48s* A2. Reverse Hyper Points: 10 *Plank is done with weight distributed across forearms. Take a look at the picture from 15AUG2016 for visualization B. Power Clean: 8 sets of 3 – 70% 1 rep max Workout: 4 Rounds of: 40s at each station – 20s transition between each: … Continue reading

WHITEBOARD – 25 October 2016

Strength: A1. Bent Hollow Hold: 3 sets of 48s* A2. Cat/cow – 10 reps B1. Push-Press: 8 sets of 3 – at ~ 75% max 1 rep. Workout: 5 Rounds of: 1 Rope Climb 2 Wall Walk ups (Handstand position) – 2 second hold at top 50 Double-Unders Cooldown: Shoulder Extension Walks: 4 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...