WHITEBOARD – 30 October 2018

Strength: A1. Elevated Plyometric Push-up: 3 sets of 5 A2. Overhead Medicine Ball Throw: 3 sets of 5 B. Barbell Bench Press: 4 sets of 6 at 80% your max 8 last week Workout:  6 Rounds: 200m Row 5 each side DB Step-ups (DBs = 10% max squat) 6 Pull-ups Cooldown: Shoulder Flex Pull: A … Continue reading

WHITEBOARD – 29 October 2018

Movement Prep: A1. 3 sets of 5e: Box Jumps (Step Down) A2. 3x10s each Side: Bent Leg Side Plank Strength/Power: Back Squat: 4 sets of 6 at 80% your 8rm last week Workout: 6 Rounds of:  10 Cossack Squats (DB = 10% max squat) 10 KB Swings Cool-down: Wall Middle Split: 120s – Try to … Continue reading

WHITEBOARD – 25 October 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 18s holds 1b. Shoulder Bridge Rock: 5 reps Strength: Raised Straight Bar Deadlift (Use 2 inch boxes): 3rm (true 3rm), deload 10-15% and hit for 2 sets of 3 Workout: 8 Rounds of: 100m Sandbag Carry 10 Heavy KB Swings (Chest)

  • 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...