WHITEBOARD – 30 September 2019

Strength: A1. Elevated Pistols – 4 sets of 5 A2. KB Romanian Deadlift (Feet Elevated) – 4 sets of 10 B1. Back Squat: 5×5 w/3s negative. *Keep load light, with ~ 4-6 reps left in the tank throughout. ~60% max back squat Conditioning/Accessory: 5x: 10e Side Single Arm KB Swings (Chest) 8e Side Single Leg … Continue reading

WHITEBOARD – 27 September 2019

Strength: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 10 B1. KB Snatchs: 4 sets of 8 each side B2. Side Plank Hold: 4 sets of 12s each side Workout: 3 Rounds: 400m Run 2x: 10 KB Swings (Chest – ~20% max deadlift) 25m Bear Crawl

WHITEBOARD – 26 September 2019

Strength:  A1. Weighted Shoulder Dislocates: 3 sets of 8 (Light – 2.5-5lbs on PVC) A2. Parallette Push-ups: 3 sets of 12 B1. Pull-ups (Or Gravitron): 4 sets of 8 B2. Handstand Holds: 4x20s You can weight pull-ups if BW is easy Workout: On the minute for 8 minutes:  5 Burpees 10 Wallballs *If you are … 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...