WHITEBOARD – 25 May 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 30s holds 1b. Shoulder Bridge Rock: 5 reps Strength: Pull-up: Perform 40 Pull-ups. Break them up, add weight if needed, anyway you want. They shouldn’t be that hard, and you should have 1-2 reps extra in each set. Workout: 12 Minute AMRAP: 200m Run 10 Dumbbell … Continue reading

WHITEBOARD – 24 May 2018

Warm-up: A1. Plank Holds: 3 sets of 40s A2. Standing Trunk Circle – 5 Reps each way B1. Bulgarian Row: 3 sets of 5 B2. KB Halo – 5 Rotations each way Strength: C1. Power Cleans – Build up to an easy 5 rep max, then deload 10% and hit for 2 more sets of 5 Workout: Complete 6 rounds of: 5 Box … Continue reading

WHITEBOARD – 22 May 2018

Warm-up: A1. McGill Side Plank: 3 sets of 15s each side A2. Stiff Legged Windmill – 5 Reps each side B1. Ring Push-ups: 3 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 easier 8 rep max, then deload to 85% and hit for 2-3 sets of … 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...