WHITEBOARD – 15 March 2018

Warm-up: A1. Plank Holds: 3 sets of 18s A2. Standing Trunk Circle – 5 Reps each way B1. Bulgarian Row: 3 sets of 5 B2. KB Halo – 5 Rotations each way Strength: C1. Straight Bar Deadlift: Crisp 3rm (No bouncing), deload 10-15% and hit for 4-5 sets. Should be 5-15lbs more than last week. Workout: On the minute for 16 Minutes … Continue reading

WHITEBOARD – 13 March 2018

Warm-up/Strength: A1. McGill Side Plank: 4 sets of 18s each side A2. Stiff Legged Windmill – 5 Reps each side B1. Ring Push-ups: 4 sets of 5 B2. Wrist Conditioning: 4 sets of 6: https://www.youtube.com/watch?v=eq1Mnc7SzSs C. DB Bench Press: Crisp 5rm of the day. Deload 10-15% and hit for 4-5 sets of 5 This should be 5-10lbs … Continue reading

WHITEBOARD – 12 March 2018

Strength: A1. Bent Hollow Hold: 4x45s 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

  • 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...