WHITEBOARD – 29 July 2019


A1. Split Squat w/1 DB held to opposite side of the forward leg – 3x8e
A2. Tempo Goblet Squats (6s down): 3×4


C1. Back Squat: Build to a moderate set of 3 (~1-2 reps left in the tank), deload 10% and hit for 5 more sets

*While working up, if you hit reps within -10% of your max for the day those sets count towards your deload.



20c Row
12 Barbell Low Hang Muscle Snatches (LIGHT – KB Swings as sub)
15 Back Extensions

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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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