WHITEBOARD – 20 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 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.

Workout:

5 Rounds
200m Run
10 Heavy medicine ball shoulders (alternate shoulders)
15 Push-ups

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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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