WHITEBOARD – 21 January 2020

Strength: A1. Rear Foot Elevated Split Squat – 4 sets of 8 A2. KB Romanian Deadlift (Feet Elevated) – 4 sets of 8 B1. Back Squat: Build up to a moderatre 8rm max (~2-3 reps left in reserve), deload 10% and hit for 3 more sets of 8. If you hit the % going up … Continue reading

WHITEBOARD – 17 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 an easy 5rm, deload 10% and hit for 3 more sets of … Continue reading

WHITEBOARD – 16 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 – Easy 6rm max (3-4 reps left in tank), deload 10% and hit for 4 … 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...