WHITEBOARD – 16 July 2018

Strength: A1. 3 sets of 5e: Box Jumps (Step Down) A2. 3x10s each Side: Bent Leg Side Plank B1. Front Squat: Build up to a crisp set of 3, deload and hit 4 sets of 3 within 85%. Workout: 5 Rounds of: 250m Row 1 Rope Climb 12 Goblet Squats Cooldown: Wall Middle Split: 120s … Continue reading

WHITEBOARD – 13 July 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 18s holds 1b. Shoulder Bridge Rock: 5 reps Strength: Pull-up: 3 sets of 10 – BW or assisted. Workout: 5 Rounds of: 200m Sandbag Carry (1/2 BW) 8 Sandbag Squats 10 Push-ups  

WHITEBOARD – 12 July 2018

Warm-up:A1. Bulgarian Row: 4 sets of 5 A2. KB Halo – 5 Rotations each way Strength: C1. Power Cleans: 5 sets of 3 at 80% of your best 3 from last week.  Workout: Complete 8 rounds of: 200m row 10 Wallballs Cooldown: Supine Trap Stretch: 120s Hold Try to round your spine a bit more … 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...