WHITEBOARD – 21 September 2017

Warm-up/Strength: A1. Straddle Oblique Reaches: 4 sets of 8 each A2. Standing Trunk Circle – 5 Reps each way B1. Chin-Up Hold on Rings: 4 sets of 35s B2. Bent Twisting Lat Stretch 15s Hold eSide* C. Deadlift (Conventional):  6 sets of 3 at 80% 1 rep max Workout: 3 Rounds of: 1a. 400m Run … Continue reading

WHITEBOARD – 19 September 2017

STRENGTH: A1. Weighted Shoulder Dislocates – 3 sets of 10: Pick a very light weight to add to stick. The speed should be the same throughout the range of motion.  A2. Kettlebell Windmill: 3 sets of 5 (each side) C1. Push Press + Power Jerk (2+1) : Build to a crisp 1 set max, then deload 15-20% and hit for … Continue reading

WHITEBOARD – 18 September 2017

Warm-up/Strength: A1. Straddle-Up: 3 sets of 6 A2. Stiff Legged Windmill – 5 Reps each side B1. Ring Dips: 3 sets of 5 B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark C1. Back Squat: Crisp 3rm, with 2-3s pause on first rep. 10-15% less … 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...