WHITEBOARD – 09 February 2017

Warm-up/Strength: A1. Elbow Side Plank Twist: 4 sets of 12e Side A2. Standing Trunk Circle – 5 Reps each way B1. Bulgarian Row: 4 sets of 10 B2. Bent Twisting Lat Stretch 15s Hold eSide* C. Muscle Snatch + Overhead Squat: 4 sets of 3+3 (~60% max snatch or 35% max squat – whatever is higher) Workout: 4 Rounds of: … Continue reading →

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WHITEBOARD – 07 February 2017

Strength: A1. Scapular Shrugs: 4×12 A2. Swivel Hips*: 10e side *Maintain a 90 degree angle in the hips and knees & keep the glutes on the ground at all times. B1. BW Squat Hold: 4 sets of 60s* B2. Hip Reach + External Rotation Lift: 5 each side with 1 sec pause at top *Don’t worry … Continue reading →

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WHITEBOARD – 06 February 2017

Warm-up/Strength: A1. Tuck-Up: 4 sets of 15* A2. Stiff Legged Windmill – 5 Reps each side B1. Parallette Push-ups: 4 sets of 10** B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark C1. Strict Dumbbell Bench Press: Build to a set of 10, deload to 85-90% and … 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...