WHITEBOARD – 19 April 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 60s holds 1b. Shoulder Bridge Rock: 5 reps Strength:  Standing Barbell Press: 2 rep max, then deload 20% and hit 4 sets of 3 Workout:  8x: 25m Heavy KB Farmer’s Carry 25m Sled Push – ~1/2 BW *Rest 45s in-between sets Advertisements

WHITEBOARD – 19 April 2018

Warm-up: A1. Plank Holds: 3 sets of 25s A2. Standing Trunk Circle – 5 Reps each way B1. Bulgarian Row: 3 sets of 7 B2. KB Halo – 5 Rotations each way Strength: C1. Straight Bar Deadlift: 2rm for the day, deloaf 15% and hit 3 sets of 2. Workout: 5 Rounds of:  200m Sandbag Carry (1/2 BW) 1 Rope Climb Cooldown: … Continue reading

WHITEBOARD – 17 April 2018

Warm-up: A1. McGill Side Plank: 3 sets of 15s each side A2. Stiff Legged Windmill – 5 Reps each side B1. Ring Push-ups: 3 sets of 10 B2. Wrist Conditioning: 4 sets of 6: https://www.youtube.com/watch?v=eq1Mnc7SzSs Strength: C. DB Bench Press: 3 rep max, with 4 sets of 3 deload (15%) Next week will be a deload, … 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...