WHITEBOARD – 19 August 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 (2s Pause in bottom on all reps): Build to easy 1 rep max (~80-90%). Then deload 10-15% and perform 3 sets of 5.

-Obviously the single should be heavier than the 3 sets of 5. You will keep this rep/set structure for the next couple weeks with the hopes that you push the sets of 5 up.  So, start lighter.


4 Rounds of:

8e Cossack Squats (DB Held to Chest, ~ 10-15% max squat for the day)
10e DB Romanian Deadlift (Should be moderately heavy, ~4-5 reps left in the tank)
1 Rope Climb

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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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