WHITEBOARD – 18 December 2017

Warm-up/Strength: A1. Straddle-Up: 4 sets of 10 A2. Stiff Legged Windmill – 5 Reps each side C1. Back Squat: Crisp 5rm, 5-10lbs more than last week, then 10-15% less for 4 sets of 5 Conditioning: 12 Minute AMRAP:  15 Kettlebell Swings 5e Side Standing Oblique reach (Use KB) 8 Goblet Squats Cooldown Shoulder Flex Pull: … Continue reading →

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WHITEBOARD – 15 December 2017

Strength: A1. Bent Hollow Hold: 3x35s A2. Cat / Cow: 10 Reps* *Have someone video you from the side and see how your range of motion compares to the video. Many times our deficiencies in simple movements can be overlooked when we aren’t taking conscious effort to examine them. B1. Clean + Hang Clean from above the knee: … Continue reading →

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WHITEBOARD – 14 December 2017

Warm-up/Strength: A1. Straddle Oblique Reaches: 3 sets of 10 each A2. Standing Trunk Circle: 5 Reps each way B1. Pull-up Hold on BAR: 3 sets of 35s B2. Bent Twisting Lat Stretch 15s Hold eSide* C. Deadlift: Crisp 3rm, a little above or at your 5rm MAX from last cycle.  Deload 10-15% and hit 4 sets of … Continue reading →

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  • 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...