WHITEBOARD – 27 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: Build to an easy 8rm (~3 reps left in the tank & should be a small amount under 10rm completed two weeks ago) Deload to 85% and hit for 2 more … Continue reading

WHITEBOARD – 24 May 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Front Squat: 3 sets of 5 at 85% your max 5 last week Workout: 20 minute AMRAP: 5e Sandbag Cleans (Drop bag between reps) 200m Sandbag carry (~50% BW & Back rack) 1 Rope Climb

WHITEBOARD – 23 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: 4 sets of 6 at 80% of your top 8rm last week. Workout: 3 Rounds: 400m Run 12 Parallette push-ups … 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...