WHITEBOARD – 02 December 2016

Strength: A1. Forearm Plank: 3 sets of 60s* A2. Reverse Hyper Points: 10 *Plank is done with weight distributed across forearms. Take a look at the picture from 15AUG2016 for visualization B. Deadlift:  10 sets of 5 – 60% 1 rep max *Rest ~ 60-90s inbetween each set. It should not be a lot! Workout: For … Continue reading →

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WHITEBOARD – 01 December 2016

Strength: A1.Elbow Side Plank Twist: 3×10 reps A2.Standing Oblique Side Bend: 5r each side B. Clean Pull + Clean Wave; 2+1 – 70% , 75, 80 1+1 – 75%, 80, 85% 0+1 – 80%, 85, 87.5% *Percentages are all based on 1 rep clean max. You do all sets from top to bottom within the … Continue reading →

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WHITEBOARD – 29 November 2016

Strength: A1. Bent Hollow Hold: 3 sets of 60s* A2. Cat/cow – 10 reps B1. Push-Press: 10 sets of 2 – at ~ 80% max 1 rep Workout: Complete: Strict Pull-ups: 2-4-6-8-8-6-4-2 DB Death March (DB = 10% max dead): 10 Total after each set of pull-ups Cooldown: Shoulder Extension Walks: 4 sets of 6 … 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...