WHITEBOARD – 23 July 2019


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)


C1. Trap Bar Deadlift: Build to an crisp 1 rep max (~2 reps left in the tank), deload 10% and hit for 5 more singles.

If you hit volume within your deload % going up to the max, those sets/reps count towards the deload volume.


12m AMRAP:
6e side Cossack Squats (KB Held to chest – ~10% max back squat)
15 KB Swings (~ 20% max back squat)
50m Goblet KB Carry (Same weight as swings)

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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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