WHITEBOARD- 27 August 2017

Movement Prep: A1. 3 sets of 5e: Box Jumps (Step Down) A2. 3x10s each Side: Bent Leg Side Plank Strength/Power: Front Squat: Build to a set of 3. Deload 15% and hit for 5×3. Should be 5-10lbs heavier than last week and be close to a true 3rm.  Workout: 8 Rounds: 5 DB hang clean … Continue reading

WHITEBOARD – 24 August 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 18s holds 1b. Shoulder Bridge Rock: 5 reps Strength: Pull-ups: 7 sets of 5 pull-ups. Weight as needed Workout: 14 minute AMRAP: 200m Run 12 Deck Squats 1 Bear Crawl lap in training room

WHITEBOARD – 23 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. You should have 1 reps left in the tank and form & tempo … 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...