WHITEBOARD – 06 November 2018

Strength: A1. Elevated Plyometric Push-up: 3 sets of 5 A2. Overhead Medicine Ball Throw: 3 sets of 5 B. Barbell Bench Press: Build to an easy 5 rep max for the day, deload 15-20% and hit for 3 sets of 6 Workout:  5 Rounds: 20 KB Swings 1 Farmer’s Carry Walk (KBs = ~20% of … Continue reading

WHITEBOARD – 05 November 2018

Movement Prep: A1. 3 sets of 5e: Box Jumps (Step Down) A2. 3x10s each Side: Bent Leg Side Plank Strength/Power: Back Squat: Build up to an easy 5rep back squat, deload 10-15% and hit for 3 sets of 5 Workout: 5 Rounds of:  200m Run 10 Reverse Lunges (Each Side) 8 Parallette Push-ups Cool-down: Wall … Continue reading

WHITEBOARD – 01 November 2018

Warm-up: A1. Bulgarian Row: 4 sets of 5 A2. KB Halo – 5 Rotations each way Strength: C1. High Hang Power Cleans: Use 70% 1 rep max and hit 4 sets of 3 Workout: Complete 8 rounds of: 200m Row *Rest 50s and repeat Cooldown: Supine Trap Stretch: 120s Hold Try to round your spine … Continue reading

  • 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...