WHITEBOARD – 16 August 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Front Squat: 4 sets of 3 at 85% of your max set from last week Workout: 5 Rounds: 5 eSide Rear Foot Elevated Split Squat (DBs held to side, 1 DB = 10% back squat) 5 Box Jumps … Continue reading

WHITEBOARD – 15 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. Standing Strict Barbell Press: 4 sets of 3 at 85% your max set of 2 last week. Workout: 8 Rounds of:  10 Goblet Squat (1 DB = 10% max back squat) 5 … Continue reading

WHITEBOARD – 13 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: 4 Sets of 2 at 85% your 1 rep max from last week Workout: 5 Rounds 15c Row 10 Heavy … 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...