WHITEBOARD – 27 November 2017

Warm-up/Strength: A1. Straddle-Up: 4 sets of 8 A2. Stiff Legged Windmill – 5 Reps each side C1. Back Squat: Build up to a 8rm max for the day, 5-15lbs heavier than last week. Take 10-15% off and hit for 4-5 more sets of 8 Conditioning: 2 Sets of:  3x: 30s Walking Lunges 30s Double-Unders 3x: … Continue reading →

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WHITEBOARD – 21 November 2017

STRENGTH: A1. Weighted Shoulder Dislocates – 4 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: 4 sets of 6 (each side) B1. Bench Press: 8rm for the day (5-15lbs heavier than last week), then 10-15% less for 3-4 sets of 8 Workout: 10 … Continue reading →

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WHITEBOARD – 20 November 2017

Warm-up/Strength: A1. Straddle-Up: 3 sets of 8 A2. Stiff Legged Windmill – 5 Reps each side C1. Back Squat: Build up to a 8rm max for the day, 5-15lbs heavier than last week. Take 10-15% off and hit for 3-4 more sets of 8 Conditioning: 12 Minute AMRAP: 150m Row 20 Ketttlebell Swing (55/35) 6 … 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...