WHITEBOARD – 16 October 2017

Warm-up/Strength: A1. Straddle-Up: 3 sets of 5 A2. Stiff Legged Windmill – 5 Reps each side C1. Back Squat: Easy 10 rep max for the day (~70-75% 1 rep max). Deload 10-15% and hit 3-4 sets of 10. Conditioning: 5 Rounds of: 20 Reverse Lunges (each DB = ~7.5% 1 rep max back squat) 2 … Continue reading

WHITEBOARD – 13 October 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. Power Clean: 6 sets of 3 at 75% 1 … Continue reading

WHITEBOARD – 12 October 2017

Warm-up/Strength: A1. Straddle Oblique Reaches: 3 sets of 5 each A2. Standing Trunk Circle – 5 Reps each way B1. Chin-Up Hold on Rings: 3 sets of 20s B2. Bent Twisting Lat Stretch 15s Hold eSide* C. Deadlift (Conventional): 4 sets of 4: 70% 1 rep max Workout: D1. 5 Rounds of: 20s Deck Squats … 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...