WHITEBOARD – 21 September 2015

Movement Prep: 1a. Hollow Body Hold: 4 sets of 12s holds 1b. Shoulder Bridge: 5r after each set of 1a. *If you can not bring your thoracic spine off the ground go to the same movement but with your feet on the ground under your knees. This is STATIC. No rock.  2a: Single Arm Plank: 4 sets of … Continue reading →

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WHITEBOARD – 18 September 2015

Movement Prep: 1a. Elbow Side Plank Twists: 4 sets of 4r (each side) 1b.Standing Weighted Oblique Reps: 10 (5 each way) 2a: Straddle V-ups: 4 sets of 3 2b: Jefferson Curl – 5 Strength Work: Bench Press: 1 set of 3 @ 90% max* *If form is decent keep going for a max rep set. Conditioning: “Helen” 400m … Continue reading →

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WHITEBOARD – 17 September 2015

Movement Prep: 1a. Hollow Body Hold: 4 sets of 12s holds 1b. Shoulder Bridge: 5r after each set of 1a. *If you can not bring your thoracic spine off the ground go to the same movement but with your feet on the ground under your knees. This is STATIC. No rock.  2a: Single Arm Plank: 4 sets of … 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...