• Food for Thought:

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

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WHITEBOARD – 19 September 2019

Strength:  A1. Weighted Shoulder Dislocates: 4 sets of 5 (Light – 2.5-5lbs on PVC) A2. Parallette Push-ups: 4 sets of 10 B1. Pull-ups (Or Gravitron): 5 sets of 6 B2. Handstand Holds: 5x15s You can weight pull-ups if BW is easy Workout: 5 rounds:  200m run 10 DB Hang Cleans 6e side step-ups *Dbs=20% strict … Continue reading

WHITEBOARD – 17 September 2019

Strength: A1. Single Arm KB Deadlift (KB held to side of hip): 3 sets of 5e side A2. KB Clean to Press: 3x6e side B1. Offset Farmer’s Carry: 4 sets of 1 lap each side (~60/30 split) B2. Heavy KB Sumo deadlift: 3×12 *All movements should be done with a good amount of reps left … Continue reading

WHITEBOARD – 16 September 2019

Strength: A1. Split Squat w/1 DB held to opposite side of the forward leg – 4x8e A2. Back Extensions (DB Held at Chest) – 4×10 B1. Heavy KB Swings  – 4×10 B2. Goblet Squats (Heavy) – 4×10 *Should have 5-6 reps left in reserve *All movements should be done with a good amount of reps … 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...