WHITEBOARD – 12 December 2017

STRENGTH: A1. Weighted Shoulder Dislocates – 3 sets of 5: Pick a heavier weight than we have been doing in the past A2. Kettlebell Windmill: 3 sets of 5 (each side) B1. Bench Press: Crisp 5rm, a little above or at your 8rm MAX from last cycle.  Deload 10-15% and hit 3 sets of 5 Workout: 12 Minute AMRAP: 5 … Continue reading →

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WHITEBOARD – 11 December 2017

Warm-up/Strength: A1. Straddle-Up: 3 sets of 10 A2. Stiff Legged Windmill – 5 Reps each side C1. Back Squat: Crisp 5rm, a little or around your 8rm MAX from last cycle.  Deload 10-15% and hit 3 sets of 5 Conditioning: 5 Sets of:  250m Row 2 sets of: 8 Deck Squats 12 Kettlebell Swings Cooldown … Continue reading →

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WHITEBOARD – 08 December 2017

Strength: A1. Bent Hollow Hold: 3x20s 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. Hang Power Clean: 4 sets of 3 at 80% … 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...