WHITEBOARD – 31 October 2017

STRENGTH: A1. Weighted Shoulder Dislocates – 4 sets of 5: Pick a very light weight to add to stick. The speed should be the same throughout the range of motion. A2. Kettlebell Windmill: 4 sets of 4 (each side) B1. Bench Press: 10rm for the day, 10-15% less 3-4 sets – 5-10lbs heavier than last week Workout: 8 Minute AMRAP: … Continue reading

WHITEBOARD – 30 Octover 2017

Warm-up/Strength: A1. Straddle-Up: 3 sets of 7 A2. Stiff Legged Windmill – 5 Reps each side C1. Back Squat: 10 rep max. This should be close to, if not, a true 10rm. -10-15% less for 1-2 sets Conditioning: 14 Minute AMRAP: 30c Row 1 Bear Crawl 12 Walking Lunge w/ weight overhead (1 DB – … Continue reading

WHITEBOARD – 27 October 2017

Strength: A1. Bent Hollow Hold: 4x30s A2. Cat / Cow: 10 Reps* *Have someone video you from the side and see how your range of motion compares to the video. Many times our deficiencies in simple movements can be overlooked when we aren’t taking conscious effort to examine them. B1. Hang Power Clean: Crisp 3 rep max, then deload … 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...