• Food for Thought:

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

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WHITEBOARD – 17 May 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Front Squat: Build to a 5rm, deload 15% and hit for 3 more sets of 5 Workout: 8 Rounds: 1 – 25m Sled push (1/2 bodyweight: shouldn’t slow down throughout push) 5e Side – Dumbbell Snatches (30% max … Continue reading

WHITEBOARD – 16 May 2019

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. Trap Bar Deadlift: Build up to a 8rm and deload 15% and hit for 2 more sets of 8 Workout: 3 Rounds: 400m … Continue reading

WHITEBOARD – 11 May 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. Standing Strict Barbell Press: Work up to a true 8rm, deload 15% and hit for 3 more sets of 8 Workout: 5 Rounds – Every 120s complete: 30 Double-Unders 1 Rope Climb … 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...