WHITEBOARD – 21 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 4 sets of 3. For the top set you should have 1-2 reps left in the … Continue reading

WHITEBOARD – 20 August 2018

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 4×3. Should be 5-10lbs heavier than last week and still have 1-2 reps left.  Workout: 8 Rounds: 20 Double Unders 5 Overhead … Continue reading

WHITEBOARD – 17 August 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 18s holds 1b. Shoulder Bridge Rock: 5 reps Strength: Pull-ups: 6 sets of 5 pull-ups. Weight as needed Workout: 15 minute AMRAP: 400m Run 10 Deck Squats 1 Bear Crawl lap in training room

  • 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...