WHITEBOARD – 31 May 2018

Warm-up: A1. Plank Holds: 4 sets of 40s A2. Standing Trunk Circle – 5 Reps each way B1. Bulgarian Row: 4 sets of 5 B2. KB Halo – 5 Rotations each way Strength: C1. Power Cleans – Build up to an easy 3 rep max then deload 10% and hit for 3 more sets of 3 Workout: Complete 6 rounds of: 200m Run … Continue reading

WHITEBOARD – 30 May 2018

Warm-up: A1. McGill Side Plank: 4 sets of 15s each side A2. Stiff Legged Windmill – 5 Reps each side B1. Ring Push-ups: 4 sets of 8 B2. Wrist Conditioning: 4 sets of 6: https://www.youtube.com/watch?v=eq1Mnc7SzSs Strength: C. Barbell Bench Press: Build to an 8 rep max (5-10lbs heavier than last week), then deload to 85% and hit … Continue reading

WHITEBOARD – 29 May 2018

Strength: A1. Bent Hollow Hold: 4x60s 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. Front Squat: Build to a … 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...