WHITEBOARD – 26 November 2018

Warm-up: A1. Single Leg Box Step-ups with 5s negative: 3 sets of 5 A2. Cossack Squats w/KB at chest: 3 sets of 5e Strength: C1. Back Squat: 3 sets of 6 with 4 second negatives – ~65% max squats Keep the weight manageable, as you will be sore from the first week of slow negatives. … Continue reading

WHITEBOARD – 20 November 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 to a 5 rep max (True 5rm), deload 15-20% and hit for 3 sets of 6 Workout:  7 Rounds: 10 Single Arm KB Swings (Each Side) 5 Each side KB Clean to … Continue reading

WHITEBOARD – 19 November 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 5rm back squat (True 5rm), deload 15% and hit for 3 more sets of 5 Workout: 10 Rounds of:  6 – 25lb Overhead Medball throw 6 – 25lb Medball … 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...