WHITEBOARD – 30 August 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. BB Rear Foot Elevated Split Squat: 5 sets of 8e (~4-5 reps left in reserve). ~ same weight as last week. Workout: 4 Rounds: 400m Run 8 Goblet Squats (~20-30% max back squat) 8 Ring Push-ups

WHITEBOARD – 29 August 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. Seated DB Press (Unsupported Back): Build to a moderate set of 8 (~2-3 reps left in reserve). Deload 10% and hit for 2 more sets of 8 Workout: 4 rounds:  12e Ass … Continue reading

WHITEBOARD – 27 August 2019

Warm-up: 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) Strength: C1. Trap Bar Deadlift: Build to a moderate 1 rep max (~90%). Then deload 10-15% and perform 3 sets of 5. *Try to make the … 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...