WHITEBOARD – 30 September 2015

Workload: Movement Prep: A1.Parallel Bar Dip : 5 sets of 3 A2.Xiapeng Forward: 5 reps *Please note I want your dips on the parallel bars, not rings. Full range is full lockout at the top and then at the bottom your arm pits should be very close to the hands. If you don’t have these do … Continue reading →

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WHITEBOARD -29 September 2015

Movement Prep: 1a. Elbow Side Plank Twists: 4 sets of 8r (each side) 1b.Standing Weighted Oblique Reps: 10 (5 each way) 2a: Straddle V-ups: 4 sets of 6 2b: Jefferson Curl – 5 *The video is for a plank walk, not a stationary plank but it does a nice job of demonstrating what a proper plank looks like. … Continue reading →

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WHITEBOARD – 28 September 2015

Movement Prep: 1a. Elbow Side Plank Twists: 3 sets of 12r (each side) 1b.Standing Weighted Oblique Reps: 10 (5 each way) 2a: Straddle V-ups: 3 sets of 10 2b: Jefferson Curl – 5 Strength Work: Front Squat: 75% 3 sets of 5 Conditioning: 3 rounds of: 10 Strict Presses (50% Max 1 Rep) 35 Wallballs (20/14lbs)  

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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...