WHITEBOARD – 15 July 2019

Warm-up: A1. Split Squat w/1 DB held to opposite side of the forward leg – 3x8e A2. Tempo Goblet Squats (6s down): 3×4 Strength: C1. Back Squat: 4 sets of 5 at 80% of your max 6 last week Workout: 5 Rounds: 15c Row 10 – Deficit (2”) KB Sumo deadlifts: ~30% max deadlift 50m- … Continue reading

WHITEBOARD – 12 July 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Front Squat: Work up to a difficult 2r max (~0-1 rep(s) left in the tank) Deload 15% and hit for 5 sets of 2 Per the usual, if you hit volume within the deload weight going up to … Continue reading

WHITEBOARD – 11 July 2019

Warm-up: A1. Weighted Shoulder Dislocates: 3 sets of 5 (Light – 2.5-5lbs on PVC) A2. Parallette Push-ups: 3 sets of 5 Strength: C1. Standing Strict Barbell Press: Build to a difficult top set – 3rm (~0-1 rep(s) in reserve) Deload 15% and hit for 5 more sets of 3 If you hit sets within the … 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...