WHITEBOARD – 25 October 2018

Warm-up: A1. Bulgarian Row: 4 sets of 5 A2. KB Halo – 5 Rotations each way Strength: C1. Block Power Cleans (Above Knee): Build up to a crisp 2 rep max, deload to 80% and hit for 3 sets of 3 Workout: Complete 6 rounds of: 100m Sprint Walk 100m *Sprint to Walk ration should … Continue reading

WHITEBOARD – 23 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 (truen 8rm), deload 15% and hit 2-3 more sets of 8 Workout:  4 Rounds: 400 Row 20 Back Extensions 1 Rope Climb Cooldown: Shoulder Flex Pull: … Continue reading

WHITEBOARD – 22 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: Build up to a 8rm for the day, with a 5 second negative on the first rep of every set. Should be a true 8rm Deload and hit 2 sets of 7 at … 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...