WHITEBOARD – 23 January 2018

Warm-up: A1. Weighted Shoulder Dislocates: 3 sets of 5 (Light – 2.5-5lbs on PVC) A2. Parallette Push-ups: 3 sets of 5 Strength: C1. Feet Elevated Dumbbell Bench: Work up to a 10 rep max (5-10lbs more than last week), then deload (15% less) and hit for 3×8 Workout: 6 Rounds: 25 Double Unders 10 Jumping … Continue reading

WHITEBOARD – 22 January 2018

Warm-up: A1. Cossack Squats w/KB at chest: 3 sets of 5e A2. KB Pullover Deadbug – 3 sets of 3 https://www.youtube.com/watch?v=WvarCkeiWaM Strength: C1. Back Squat: Work up to a 10 rep back squat (~1 rep left in the tank), deload 15% and hit for 2×8 reps. This is your top set of the cycle. Workout: On … Continue reading

WHITEBOARD – 18 January 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Barbell Weighted Rear Foot Elevated Split Squats – 4 sets of 8e (Start light!) Workout: 6 Rounds: 15 Wallballs 200m Run

  • 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...