WHITEBOARD – 25 October 2016

Strength: A1. Tuck-up: 3x8rep A2. Stiff Legged Windmill: 5e side B. Back Squat: 8 Sets of 3 – 75% working max Workout: 10 Minute AMRAP: 10 Goblet Squats (15% max squat) 10 Push-ups 10 Wall-Taps (Plank position – alternating arm)

WHITEBOARD – 21 October 2016

Strength: A1. Elbow Side Plank Twist: 3×5 reps A2. Standing Oblique Side Bend: 5r each side B. Muscle Snatch: Work up to a crisp double for the day. Workout: 13m AMRAP: 200m Row 6 Deadhang Pull-ups or Inverted Rows 2 Bear Walks

WHITEBOARD – 20 October 2016

Strength: A1. Forearm Plank: 3 sets of 24s* A2. Reverse Hyper Points: 10 *Plank is done with weight distributed across forearms. Take a look at the picture from 15AUG2016 for visualization B. Overhead Squat (5 sets of 3): Use ~70% max overhead squat. If it feels very light hold the down position for a 3 second … 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...