WHITEBOARD – 07 December 2017

Warm-up/Strength: A1. Straddle Oblique Reaches: 3 sets of 6 each A2. Standing Trunk Circle: 5 Reps each way B1. Pull-up Hold on BAR: 3 sets of 20s B2. Bent Twisting Lat Stretch 15s Hold eSide* C. Deadlift: 3 sets of 5 at 80% of the max set of 5 done in the past 3 weeks. Workout: 4 … Continue reading →

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WHITEBOARD – 05 December 2017

STRENGTH: A1. Weighted Shoulder Dislocates – 3 sets of 8: Pick a light weight to add to stick. The speed should be the same throughout the range of motion. A2. Kettlebell Windmill: 3 sets of 6 (each side) B1. Bench Press: 3 sets of 8 at 85% your best set of 8 from the last three weeks. Workout: 12 … Continue reading →

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WHITEBOARD – 04 December 2017

Warm-up/Strength: A1. Straddle-Up: 3 sets of 6 A2. Stiff Legged Windmill – 5 Reps each side C1. Back Squat: 3 sets of 8 at 80% of your bext 8rm this last three weeks Conditioning: 2 Sets of:  500m Row 4 Minute AMRAP: 5 Chin-ups 10 Reverse Lunges (BW) 10 Unanchored Sit-ups Cooldown Shoulder Flex Pull: … 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...