WHITEBOARD – 15 January 2019

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 4×8 Workout: 5 Rounds: 200m Row 10 BW Step-ups … Continue reading

WHITEBOARD – 14 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 (~2 reps left in the tank), deload 15% and hit for 4×8 reps. Remember, sets of 8 going up to the max … Continue reading

WHITEBOARD – 11 January 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Hang Clean + Front Squat (2+2) – Build to a crisp 1 set max, then deload 10% and hit 4 more sets Workout: 7x: 10 Wallballs 1 Bear crawl lap 5 Box Jumps

  • 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...