WHITEBOARD – 19 December 2016

Strength: A1. Tuck-up: 5x10rep A2. Stiff Legged Windmill: 5e side B. Back Squat: 3 reps: 82.5%. 2 reps: 90%, 1×95%, 1×100%, go for new max if you have it Workout: 7 Rounds of: 12 Reverse Lunges 8 Parallette Push-ups 10 V-up sit-ups (Bend the legs to tuck knees)

WHITEBOARD – 16 December 2016

Strength: A1. Forearm Plank: 5 sets of 60s* A2. Reverse Hyper Points: 10 *Plank is done with weight distributed across forearms. Take a look at the picture from 15AUG2016 for visualization B. Deadlift:  Build to a max rep set at 75% 1 rep max *Be smart about the max set. Long sets in the deadlift can lead to … Continue reading

WHITEBOARD – 15 December 2016

Strength: A1.Elbow Side Plank Twist: 5×10 reps A2.Standing Oblique Side Bend: 5r each side B. Clean Pull + Clean Wave; 2+1 – 75% , 80, 85 1+1 –  80, 85, 90 0+1 – 85, 90, 95 *Percentages are all based on 1 rep clean max. You do all sets from top to bottom within the … 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...