WHITEBOARD – 30 November 2017

Warm-up/Strength: A1. Straddle Oblique Reaches: 3 sets of 10 each A2. Standing Trunk Circle: 5 Reps each way B1. Pull-up Hold on BAR: 3 sets of 36ss B2. Bent Twisting Lat Stretch 15s Hold eSide* C. Deadlift: 5rm for the day, then deload 15-20% and hit for 4-5 sets Workout: Complete for time:   Row: 200-300-400-500-600 20 Back Extensions … Continue reading

WHITEBOARD – 28 November 2017

STRENGTH: A1. Weighted Shoulder Dislocates – 5 sets of 8: Pick a light weight to add to stick. The speed should be the same throughout the range of motion. A2. Kettlebell Windmill: 5 sets of 6 (each side) B1. Bench Press: 8rm for the day (5-10lbs heavier than last week), then 15-20% less for 4-5 sets of 8 Workout: 15 … Continue reading

WHITEBOARD – 27 November 2017

Warm-up/Strength: A1. Straddle-Up: 4 sets of 8 A2. Stiff Legged Windmill – 5 Reps each side C1. Back Squat: Build up to a 8rm max for the day, 5-15lbs heavier than last week. Take 10-15% off and hit for 4-5 more sets of 8 Conditioning: 2 Sets of:  3x: 30s Walking Lunges 30s Double-Unders 3x: … 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...