WHITEBOARD – 11 July 2019


A1. Weighted Shoulder Dislocates: 3 sets of 5 (Light – 2.5-5lbs on PVC)
A2. Parallette Push-ups: 3 sets of 5


C1. Standing Strict Barbell Press: Build to a difficult top set – 3rm (~0-1 rep(s) in reserve)

Deload 15% and hit for 5 more sets of 3

If you hit sets within the deload volume going up, you can count them towards your total working sets.


6 Rounds of:

8 Double KB/DB Deadlift (~15% max deadlift)
50m Farmer’s Carry (Same as deadlifts)
8 Goblet Squats (Same as deadlifts)

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  • 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...

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