WHITEBOARD – 19 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 (1-2 reps left in tank), deload 10-15% and hit for 3 sets of 3 Workout: 8 Rounds of: 25m Heavy Farmer’s Carry 10 Heavy KB Swings (Chest) 25m Sled … Continue reading

WHITEBOARD – 18 October 2018

Warm-up: A1. Bulgarian Row: 4 sets of 5 A2. KB Halo – 5 Rotations each way Strength: C1. Block Power Cleans (Below Knee): Build up to a crisp 2 rep max, deload to 80% and hit for 3 sets of 3 Workout: Complete 6 rounds of: 30s Low intensity Row 20s Sprint Row *Rest 60s … Continue reading

WHITEBOARD – 16 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: Build up to a set of 8 (with 2 reps left in the tank), deload 15% and hit 2-3 more sets of 8 Workout: 5 Rounds: 200 Run 15 Kettlebell Swings 6 Pull-ups … 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...