WHITEBOARD – 18 September 2018

Strength: A1. Elevated Plyometric Push-up: 3 sets of 5 A2. Overhead Medicine Ball Throw: 3 sets of 5 B. Barbell Bench Press: Work up to a 3rm with a pause on the first rep. Deload 10% and hit for 5-6 sets of 3. Pause on all first reps. Peak should be 5-10lbs more than last … Continue reading

WHITEBOARD – 17 September 2018

Movement Prep: A1. 3 sets of 5e: Box Jumps (Step Down) A2. 3x10s each Side: Bent Leg Side Plank Strength/Power: Front Squat: 3 Rep max, with a pause on first rep. Deload 10% and hit for 5 sets of 3, pause on all first reps. If you feel good, the top set should be more … Continue reading

WHITEBOARD – 14 September 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 18s holds 1b. Shoulder Bridge Rock: 5 reps Strength: Straight Bar Deadlift: 6 sets of 4, at ~70% 1 rep max Workout: 8 Rounds: 25m Sled Push (1/4 BW) 5 Pull-ups 1 Bear Walk Lap *Rest 40s and repeat

  • 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...