WHITEBOARD – 21 February 2020

trength:  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 moderate 3rm (~90% effort), deload 10% and hit for 4 sets … Continue reading

WHITEBOARD – 20 February 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 – Moderate 3r max (~3reps left in reserve), deload 10% and hit for 5 sets … Continue reading

WHITEBOARD – 19 February 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 Barbell Press: Work up to a moderate 6rm (2-3reps left in reserve), deload 10% and hit for 4 sets of 6 Conditioning/Accessory: 6 Rounds:  200m Run 5e Side … 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...