WHITEBOARD – 13 September 2018

Warm-up: A1. Bulgarian Row: 4 sets of 5 A2. KB Halo – 5 Rotations each way Strength: C1. Hang Power Cleans: Every 90s perform 2 cleans. Keep around 80% max power clean. 8 sets Workout: Complete 8 rounds of: 200m Row 8 KB Goblet Squats (20% of max barbell squat) Cooldown: Supine Trap Stretch: 120s … Continue reading

WHITEBOARD – 11 September 2018

Strength: A1. Elevated Plyometric Push-up: 3 sets of 5 A2. Overhead Medicine Ball Throw: 3 sets of 5 B. Barbell Bench Press: Work up to a 3rm with a pause on the first rep. Deload 10% and hit for 5-6 sets of 3. Pause on all first reps. Peak should be around a 90-95% effort. … Continue reading

WHITEBOARD – 10 September 2018

Movement Prep: A1. 3 sets of 5e: Box Jumps (Step Down) A2. 3x10s each Side: Bent Leg Side Plank Strength/Power: Front Squat: 3 Rep max, with a pause on first rep. Deload 10% and hit for 4-5 sets of 3, pause on all first reps. Workout: 5 Rounds: 30 Double Rope Swings 10 DB Step-Ups … 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...