WHITEBOARD – 31 January 2020

Strength:  A1. KB Snatch: 4 sets of 5e side A2. KB Overhead Walking Lunge: 4 sets of 5e Side A3. Single Leg Box Jump (Be smart and pick a low box): 4 sets of 3e B1. High Hang Power Clean: Work up to a max 5rm, deload 15% and hit for 3 more sets of … Continue reading

WHITEBOARD – 30 January 2020

Strength:  A1. Cossack Squat (DB or KB held to chest) – 4 sets of 5e A2. Suitcase Deadlift (4) to Carry (25ft): 4 sets of 1 on each side. A3. Box Jumps: 4 sets of 5 B1. Trap Bar Deadlift – Max 6rm max (0-1 reps left in tank), deload 10% and hit for 3 … Continue reading

WHITEBOARD – 27 January 2020

Strength: A1. Pull-ups with pause at top (1-2s) – 4 sets of 5 A2. Pause Parallette Push-ups: 4 sets of 6 (2s pause in bottom) B1. Standing Dumbbell Press: Build up to a heavy 8r max (0-1 rep left in reserve), deload 10% and hit for 3 more sets of 8 Conditioning/Accessory: 3 Rounds:  400m … 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...