WHITEBOARD – 31 January 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. Romanian Deadlift + Hang Clean (2+1): Build to 90% of the top weight you did last week and do it for 5 total … Continue reading

WHITEBOARD – 29 January 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: 3×8 at 80% your max 10rep from last week Workout: 6 Rounds: 15 Wallballs 1 Bear Crawl lap 5 Chin-ups

WHITEBOARD – 28 January 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: 3×8 at 80% your max 10 rep from last week Deload week Workout: On the minute for 6 rounds: 8 Double KB Deadlift (~70lbs each) 1 Farmer’s Carry (Same KBs … 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...