WHITEBOARD – 22 March 2019

  • Food for Thought:

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

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WHITEBOARD – 21 March 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. Clean (1) + Front Squat (1): Build to top set, deload 10% and hit for 2 more sets Workout: 7 Rounds: 25m Sled … Continue reading →

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WHITEBOARD – 19 March 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: Build up to a 5rm, deload 15% and hit for 3 more sets of 5 Workout: 4x: 200m Run 3 Handstand Walk-ups 20 KB Swings (Chest – 55/35)

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WHITEBOARD – 18 March 2019

Warm-up: A1. Cossack Squats w/KB at chest: 3 sets of 5e A2. KB Pullover Deadbug – 3 sets of 3 https://www.youtube.com/watch?v=WvarCkeiWaM Strength: C1. Back Squat: Build up to a 5 rep max for the day (If you feel good, a true 5r max) Deload 10-15% and hit for 2 more sets of 5. Workout: On the … 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...