WHITEBOARD – 31 May 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Front Squat: Work up to an easy 3rm (with a 2s pause at the bottom of the 1st rep – 3-4 reps left in reserve) Deload 15% and hit for 4-5 sets of 3 (Pause on 1st rep … Continue reading

WHITEBOARD – 30 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 an easy 6rm max (3-4 reps left in the tank). Deload 15% and hit for 3-4 more … Continue reading

WHITEBOARD – 28 May 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. Standing Strict Barbell Press: Build to an easy 6rm for the day (3-4 reps left in tank) Deload 15% and hit for 3 more sets of 6* *If you hit the volume … 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...