WHITEBOARD – 12 July 2019


A1. Turkish Get-up 3×2 reps each side

A2. Kettlebell Swings: 3 sets of 12


C1. Front Squat: Work up to a difficult 2r max (~0-1 rep(s) left in the tank)

Deload 15% and hit for 5 sets of 2

Per the usual, if you hit volume within the deload weight going up to your max, it counts towards your working volume for the day.



25m Sled Pull (~30% max back squat)
4 Overhead Medball Throws (16/8)
5 Sandbag ground to rack (~30% back squat max)

*Rest 30-45s seconds & repeat

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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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