WHITEBOARD – 20 March 2018

Warm-up: A1. McGill Side Plank: 3 sets of 24s each side A2. Stiff Legged Windmill – 5 Reps each side B1. Ring Push-ups: 3 sets of 6 B2. Wrist Conditioning: 4 sets of 6: https://www.youtube.com/watch?v=eq1Mnc7SzSs Strength: C. DB Bench Press: 5rm of the day. Deload 10-15% and hit for 5 sets of 5 This should … Continue reading

WHITEBOARD – 18 March 2018

Strength: A1. Bent Hollow Hold: 3x55s 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: 3rm, then deload 10-15% … Continue reading

WHITEBOARD – 15 March 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 36s holds 1b. Shoulder Bridge Rock: 5 reps Strength:  Standing Barbell Press: Crisp 5 rm, then deload 10-15% and hit 4-5 sets. 5-10lbs more than last week Workout:  4x:  400m Run 8 Chin-ups 10 walking lunges (Each Side-BW)

  • 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...