WHITEBOARD – 19 February 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. Clean Deadlift + Hang Clean (2+1): Work up to top set (True max if you feel good), deload 15% and hit for 3 … Continue reading

WHITEBOARD – 18 February 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: Build to a top set of 8 (Near a true 8rm if you feel good). Deload 15% and hit for 2 sets of 8 Workout: 6 rounds: 10 DB Step-ups (5e … Continue reading

WHITEBOARD – 15 February 2019

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 – 4 sets of 8. Pick a weight a little higher than last week if you have it. Workout: 4 rounds: 400m Run 8 Chin-ups 5 Double KB Deadlifts (70ish lbs) … 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...