WHITEBOARD – 18 June 2019

Warm-up: A1. Single Arm KB Deadlift (KB held to side of hip): 3 sets of 5e side A2. Offset Farmer’s Carry: 3 sets of 1 lap each side (~60/30 split) Strength: C1. Trap Bar Deadlift: 4 sets of 5 at 80% of your top 6r from last week Workout: 8x: 12 Kettlebell Swings (Chest) 6 … Continue reading

WHITEBOARD – 17 June 2019

Warm-up: A1. Cossack Squats w/KB at chest: 3 sets of 5e A2. KB Pullover Deadbug – 3 sets of 3 https://www.youtube.com/watch?v=WvarCkeiWaM Strength: C1. Back Squat: 3 sets of 8, with pauses on 1st rep of all sets. 80% of your top set of 8 from last week for all sets. Workout: 6 Rounds or 20m AMRAP: … Continue reading

WHITEBOARD – 13 June 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 3rm (with a 2s pause at the bottom of the 1st rep – ~1 reps in reserve) Deload 15% and hit for 4 sets of 3 (Pause on 1st rep of … 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...