WHITEBOARD 0 19 December 2019

Strength:  A1. Cossack Squat (DB or KB held to chest) – 5 sets of 5e A2. Suitcase Deadlift (4) to Carry (25ft): 5 sets of 1 on each side. A3. Box Jumps: 4 sets of 4 B1. Trap Bar Deadlift – Build to a 2rm (~0-1 reps left in the tank), deload to 90% and … Continue reading

WHITEBOARD – 17 December 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: 5r max (~0-1 reps left in reserve). Deload 10-15% and hit for 4 more sets Conditioning/Accessory: 5 rounds: 12 Burpees 10 Shoulderings (50/30) 1 Rope Climb

WHITEBOARD – 16 December 2019

Strength: A1. Heavy KB Goblet Squat – 4 sets of 6 A2. KB Romanian Deadlift (Feet Elevated) – 4 sets of 8 B1. Back Squat: Build to a 3rm (w/1s pause in hole on all reps). Deload 15% and hit for 3 sets of 5 without a pause. Conditioning/Accessory: 5 rounds: 4x: 20s Row/10s Rest … 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...