WHITEBOARD – 25 January 2018

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Barbell Weighted Rear Foot Elevated Split Squats – 5 sets of 8e (Probably around the same weight as last week) Workout: 4 Rounds: 400m Run 1 Rope Climb 10 Death Marches (10e side – DBs=10% max deadlift)

WHITEBOARD – 24 January 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. Romanian Deadlift + Hang Clean (4+1): Work up to a crisp top set, deload 15% and hit for 4 more sets Workout: 500m … Continue reading

WHITEBOARD – 23 January 2018

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: Work up to a 10 rep max (5-10lbs more than last week), then deload (15% less) and hit for 3×8 Workout: 6 Rounds: 25 Double Unders 10 Jumping … 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...