WHITEBOARD – 22 January 2018

  • Food for Thought:

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

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WHITEBOARD – 18 January 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Barbell Weighted Rear Foot Elevated Split Squats – 4 sets of 8e (Start light!) Workout: 6 Rounds: 15 Wallballs 200m Run Advertisements

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WHITEBOARD – 17 January 2018

Warm-up: A1. Single Arm KB Deadlift (KB held to side of hip): 3 sets of 5e side A2. Offset Farmer’s Carry: 3 sets of 1 lap each side (~60/30 split) Strength: C1. Romanian Deadlift + Hang Clean (4+1): Work up to a crisp top set, deload 15% and hit for 4 more sets Workout: 8x: … Continue reading →

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WHITEBOARD – 15 January 2019

Warm-up: A1. Weighted Shoulder Dislocates: 3 sets of 5 (Light – 2.5-5lbs on PVC) A2. Parallette Push-ups: 3 sets of 5 Strength: C1. Feet Elevated Dumbbell Bench: Work up to a 10 rep max (5-10lbs more than last week), then deload (15% less) and hit for 4×8 Workout: 5 Rounds: 200m Row 10 BW Step-ups … 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...