WHITEBOARD – 24 January 2018

Warm-up/Strength: A1. Elbow Side Plank Twist: 3 sets of 12e Side A2. Standing Trunk Circle – 5 Reps each way B1. Bulgarian Row: 3 sets of 8 B2. Bent Twisting Lat Stretch 15s Hold eSide* *You can grip the ballet bar for this Workout: 5x: 800m Row 15s Side Plank Hold – Each Side 10 Heavy Kettlebell Swings (~100lbs) Cooldown: Supine Trap Stretch: 120s Hold … Continue reading

WHITEBOARD – 23 January 2018

Warm-up/Strength: A1. Tuck-Up: 3 sets of 15 A2. Stiff Legged Windmill – 5 Reps each side B1. Parallette Push-ups: 3 sets of 12 B2. Wrist Conditioning: 4 sets of 6: https://www.youtube.com/watch?v=eq1Mnc7SzSs C. DB Bench Press: Build to a 10 rep max for the day (larger than last week), then deload 10-15% and hit 4 more sets … Continue reading

WHITEBOARD – 22 January 2018

Strength: A1. Bent Hollow Hold: 3x36s 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. Back Squat: 6 Second negative … 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...