WHITEBOARD – 24 June 2019

Warm-up: A1. Split Squat w/1 DB held to opposite side of the forward leg – 3x8e A2. Tempo Goblet Squats (6s down): 3×4 Strength: C1. Back Squat: Build to a crisp top set – 6rm (~3- reps in reserve) Deload 15% and hit for 3 more sets. If you hit sets within the deload volume … Continue reading

WHITEBOARD – 21 June 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Front Squat: 4 sets of 3 (w/pause on 1st rep of all sets) 80% of your top set from last week for all sets Workout: 16m: 10 Double KB Clean to Push Press (~20% of max BB press) … Continue reading

WHITEBOARD – 20 June 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: 4×5 at 80% your top set of 6 last week Workout: 8 Rounds of:  3 Barbell Muscle Snatches (Should be light enough to perform all three w/o rest) … 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...