WHITEBOARD – 30 November 2018

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Hang Clean + Front Squat (1+2) – Build to an easy 1 set max (~80-85% max intensity) then hold that weight and do 3 more sets Workout: 8x: 30s Double Rope Whip 1 Heavy DB Farmer’s Carry (25m) … Continue reading

WHITEBOARD – 29 November 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. Deadlift (2-3” blocks): Work up to a top set of 6, deload 15% and hot fpr 3 sets of 6. Should have 3-4 … Continue reading

WHITEBOARD – 27 November 2018

Warm-up: A1. Single Leg Box Step-ups with 5s negative: 3 sets of 5 A2. Cossack Squats w/KB at chest: 3 sets of 5e Strength: C1. Dumbbell Standing Press: Build to a crisp set of 10, then deload 20% and hit for 2 more sets Workout: 5x: 400m Row 1 rope Climb Cooldown: Supine Trap Stretch: … 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...