WHITEBOARD – 17 December 2018


A1. Single Leg Box Step-ups with 5s negative: 3 sets of 5
A2. Cossack Squats w/KB at chest: 3 sets of 5e


C1. Back Squat: 4 sets of 6 with 4 second negatives – ~65% max squats

Weight should be 5-10lbs more than last week.


8 rounds:

150m Row

10 KB Swings to Goblet Hold (Hold at chest 2s – 100/70)

*Rest 20-30s inbetween sets, shouldn’t be that intense.

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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...

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