• Food for Thought:

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

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WHITEBOARD – 15 August 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: 4 sets of 3 at 85% your max set of 2 last week. Workout: 8 Rounds of:  10 Goblet Squat (1 DB = 10% max back squat) 5 … Continue reading

WHITEBOARD – 13 August 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: 4 Sets of 2 at 85% your 1 rep max from last week Workout: 5 Rounds 15c Row 10 Heavy … Continue reading

WHITEBOARD – 12 August 2019

Warm-up: A1. Split Squat w/1 DB held to opposite side of the forward leg – 3x8e A2. Tempo Goblet Squats (6s down): 3×4 Strength: C1. Back Squat: Build to 85% to your max set from last set of 3. Keep there for 2 more sets of 3 Workout: 5 Rounds of: 6e Deep DB Step-Ups … 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...