WHITEBOARD – 17 October 2019

Strength:  A1. Cossack Squat (DB or KB held to chest) – 5 sets of 5e A2. Box Jumps: 4 sets of 4 B1. Sumo deadlift – Build up to a moderate 6rm (2-3 reps left in reserve), deload 10% and hit for 3 more sets of 6 Workout: Every 3 minutes perform (6x):  8 Burpees 10 … Continue reading

WHITEBOARD – 15 October 2019

Strength: A1. High Hang DB Snatches – 4 sets of 6e side A2. Pause Parrallette Push-ups: 4 sets of 5 (2s pause in bottom) B1. Kneeling Dumbbell Alternating Press: Build to a moderate 8rm (2-3 reps left in tank), deload 15% and hit for 3×8 Conditioning/Accessory: 10m AMRAP: 10 Cossack Squats (Weighted w/a Goblet carry) … Continue reading

WHITEBOARD – 14 October 2019

Strength: A1. Elevated Pistols – 4 sets of 5 A2. KB Romanian Deadlift (Feet Elevated) – 4 sets of 10 B1. Back Squat: Work up to a moderate 10r max for the day (~2-4reps left in reserve), deload 15% and hit for 3×8 Conditioning/Accessory: 6x: 10c Row 10 Double KB Romanian Deadlift 50m Double KB … 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...