• Food for Thought:

    The greatest weapon on earth, is the human soul on fire. - Ferdinand Froch

WHITEBOARD – 09 December 2019

Strength: A1. Heavy KB Goblet Squat – 4 sets of 6 A2. KB Romanian Deadlift (Feet Elevated) – 4 sets of 8 B1. Back Squat: Build to a crisp set of 3 (w/1s pause in hole on all reps – ~ 3reps left in reserve). Deload 15% and hit for 3 sets of 5 without … Continue reading

WHITEBOARD – 06 December 2019

Strength:  A1. KB Clean to Twisting Press – 3 sets of 5e side A2. Heavy Goblet Squat: 3 sets of 6 A3. Broad Jumps: 3 sets of 4 B1. Power Clean (1) to Front Squat (2) – Build to a crisp max (~85-90%) deload 10% and hit for 5 more sets Workout: 4 Rounds of:  … Continue reading

WHITEBOARD – 05 December 2019

Strength:  A1. Cossack Squat (DB or KB held to chest) – 5 sets of 5e A2. Suitcase Deadlift (4) to Carry (25ft): 5 sets of 1 on each side. A3. Box Jumps: 4 sets of 4 B1. Trap Bar Deadlift – Build to an easy 2rm (~2-3 reps left in the tank), deload to 90% … 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...