WHITEBOARD – 28 September 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 18s holds 1b. Shoulder Bridge Rock: 5 reps Strength: Raised Straight Bar Deadlift (Use 6 inch boxes): Build to a top single for the day, then deload 20% and hit for 6 sets of 2 Workout: 8 Rounds of: 1 Lap Heavy Farmer’s Carry 8 Goblet … Continue reading

WHITEBOARD – 27 September 2018

Warm-up: A1. Bulgarian Row: 4 sets of 5 A2. KB Halo – 5 Rotations each way Strength: C1. Hang Power Cleans: Build up a max 1 rep power clean, deload 20% and hit for 4 sets of 2 Workout: Complete 4 rounds of: 400m Run 8 Reverse Lunges (each side) Cooldown: Supine Trap Stretch: 120s … Continue reading

WHITEBOARD – 25 September 2018

Strength: A1. Elevated Plyometric Push-up: 3 sets of 5 A2. Overhead Medicine Ball Throw: 3 sets of 5 B. Barbell Bench Press: Work up to a 3rm with a pause on the first rep. Deload 10% and hit for 4-5 sets of 3. Pause on all first reps. This should be a true 3rm if … 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...