WHITEBOARD – 29 June 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 18s holds 1b. Shoulder Bridge Rock: 5 reps Strength: Pull-up: Perform 45 Pull-ups, broken up anyway you want. If you can string together 5 sets of 9 add weight. Workout: 5 rounds of: 200m Sandbag Carry 10 Sandbag Squats 5 Sandbag Power Cleans

WHITEBOARD – 27 June 2018

Warm-up: A1. Bulgarian Row: 4 sets of 5 A2. KB Halo – 5 Rotations each way Strength: C1. Power Cleans Waves (3,2,1)x2– Start at ~75% your max (3 reps), increase weight as you go up the wave (3,2,1 reps). Then do a second wave starting at 3 reps again. Increase the weight through the second wave if the first … Continue reading

WHITEBOARD – 26 June 2018

Strength: A1. Elevated Plyometric Push-up: 3 sets of 5 A2. Overhead Medicine Ball Throw: 3 sets of 5 Strength: C. Barbell Bench Press: Work up to a 5 rep max (5-10lbs heavier than last week’s 5), deload 15% and hit for 3 more sets of 5* *Again, if you hit sets of 5 working up … 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...