WHITEBOARD – 31 August 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 18s holds 1b. Shoulder Bridge Rock: 5 reps Strength: Pull-ups: Work up to a 5rm (Loaded). Deload 20% and hit for 4 sets of 4. Workout: 7 Rounds: 20 KB Swings 10 Goblet Squats 10 Push-ups

WHITEBOARD – 30 August 2018

Warm-up: A1. Bulgarian Row: 4 sets of 5 A2. KB Halo – 5 Rotations each way Strength: C1. Hang Cleans: Work up to a 3 rep max (~5-15lbs heavier than last week), deload 10% and hit for 3 more sets of 3. This should be a true 3rm max Workout: Complete 8 rounds of: 30 … Continue reading

WHITEBOARD – 28 August 2018

Strength: A1. Elevated Plyometric Push-up: 3 sets of 5 A2. Overhead Medicine Ball Throw: 3 sets of 5 B. Barbell Bench Press: 3 rep max for the day (5-10lbs heavier than last week). Deload to 85% and hit for 5 sets of 3. This should be or close to a true 3rm. Workout: 5 Rounds: … 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...