WHITEBOARD – 24 April 2018

Warm-up: A1. McGill Side Plank: 3 sets of 10s 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: 5 sets of 3 at 80% your max 3 last week. Workout: 6 Rounds of: 15 … Continue reading

WHITEBOARD – 23 April 2018

Strength: A1. Bent Hollow Hold: 3x45s 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:5 sets of 3 at … Continue reading

WHITEBOARD – 19 April 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 60s holds 1b. Shoulder Bridge Rock: 5 reps Strength:  Standing Barbell Press: 2 rep max, then deload 20% and hit 4 sets of 3 Workout:  8x: 25m Heavy KB Farmer’s Carry 25m Sled Push – ~1/2 BW *Rest 45s in-between sets

  • 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...