WHITEBOARD – 20 May 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 sets of 8 at 80% of your 10rm from last week Workout: 4 Rounds: 400m Row 1e Side Offset Farmer’s Carry (25m – 70/35lbs) 12e RFESS – Unweighted Advertisements

WHITEBOARD – 17 May 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Front Squat: Build to a 5rm, deload 15% and hit for 3 more sets of 5 Workout: 8 Rounds: 1 – 25m Sled push (1/2 bodyweight: shouldn’t slow down throughout push) 5e Side – Dumbbell Snatches (30% max … Continue reading

WHITEBOARD – 16 May 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. Trap Bar Deadlift: Build up to a 8rm and deload 15% and hit for 2 more sets of 8 Workout: 3 Rounds: 400m … 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...