WHITEBOARD – 31 July 2018

Strength: A1. Elevated Plyometric Push-up: 3 sets of 5 A2. Overhead Medicine Ball Throw: 3 sets of 5 B. Barbell Bench Press: Build a 3rep max, deload and hit 4 sets of 3 within 85%. Add 5-10lbs from last week if you feel good. Workout: 6 Rounds: 200m Run 3 Handstand Presses (Or 15s Handstand … Continue reading

WHITEBOARD – 30 July 2018

Strength: A1. 3 sets of 5e: Box Jumps (Step Down) A2. 3x10s each Side: Bent Leg Side Plank B1. Front Squat: Build up to a set of 3, deload and hit 4 sets of 3 within 85%. If you feel good this should be 5-15lbs more than last week. Workout: 10 Rounds of: 25m Sled … Continue reading

WHITEBOARD – 27 July 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 18s holds 1b. Shoulder Bridge Rock: 5 reps Strength: Pull-up: 5 sets of 6 pull-ups: Weight or assist as appropriate Workout: 8 Rounds of or 20 minutes: 100m Sandbag Carry (1/2 BW) 5 Sandbag Squats 30s Bear Hug Sandbag Hold

  • 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...