WHITEBOARD – 28 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 4x(2+1): 80% of your top set this cycle for all sets Workout: 5 Rounds: 1 Rope Climb 30 … Continue reading

WHITEBOARD – 26 February 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 sets of 8 at 80% your max set this training block Workout: 12m AMRAP: 200m Run 10 Deep Step-ups (5e side, unweighted) 10 Push-ups

WHITEBOARD – 25 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: 4 sets of 6 at 85% of your top set of 8 last week Workout: 12m AMRAP: 150m Row 10 Back Extensions 8 Goblet Squats w/ 3s negative (Weight should be … 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...