WHITEBOARD – 26 November 2019

Strength: A1. High Hang DB Snatches – 4 sets of 6e side A2. Pause Parallette Push-ups: 4 sets of 5 (2s pause in bottom) B1. Feet up Bench Press: 3 sets of 8 at 70% your max set from last week B2. Deadhang Pull-ups: 3 sets of ~6-10 (You should have 3-4 reps in reserve) … Continue reading

WHITEBOARD – 25 November 2019

Strength: A1. Heavy KB Goblet Squat – 4 sets of 6 A2. KB Romanian Deadlift (Feet Elevated) – 4 sets of 8 B1. Back Squat: On the minute for 8 sets perform 3 back squats at 60% of your projected max. Conditioning/Accessory: 4x: 400m Run 20 Kettlebell Swings 15 Wallballs

WHITEBOARD – 21 November 2019

Strength:  A1. Cossack Squat (DB or KB held to chest) – 5 sets of 5e A2. Box Jumps: 4 sets of 4 B1. Trap Bar Deadlift – Build to a 3rm (~0-1 reps left in the tank), deload to 90% and hit for 4 more sets Workout: 5 Rounds:  200m Run 1 Rope Climb 6e … 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...