WHITEBOARD – 19 September 2017

STRENGTH: A1. Weighted Shoulder Dislocates – 3 sets of 10: Pick a very light weight to add to stick. The speed should be the same throughout the range of motion.  A2. Kettlebell Windmill: 3 sets of 5 (each side) C1. Push Press + Power Jerk (2+1) : Build to a crisp 1 set max, then deload 15-20% and hit for … Continue reading →

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WHITEBOARD – 18 September 2017

Warm-up/Strength: A1. Straddle-Up: 3 sets of 6 A2. Stiff Legged Windmill – 5 Reps each side B1. Ring Dips: 3 sets of 5 B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark C1. Back Squat: Crisp 3rm, with 2-3s pause on first rep. 10-15% less … Continue reading →

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WHITEBOARD – 15 September 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. Hang Power Clean: 6×3 reps at 70% max power … 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...