WHITEBOARD – 01 December 2017

Strength: A1. Bent Hollow Hold: 3x30s 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: 2rm for the day, deload … Continue reading →

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WHITEBOARD – 30 November 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 36ss B2. Bent Twisting Lat Stretch 15s Hold eSide* C. Deadlift: 5rm for the day, then deload 15-20% and hit for 4-5 sets Workout: Complete for time:   Row: 200-300-400-500-600 20 Back Extensions … Continue reading →

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WHITEBOARD – 28 November 2017

STRENGTH: A1. Weighted Shoulder Dislocates – 5 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: 5 sets of 6 (each side) B1. Bench Press: 8rm for the day (5-10lbs heavier than last week), then 15-20% less for 4-5 sets of 8 Workout: 15 … 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...