WHITEBOARD – 14 November 2019

Strength:  A1. Cossack Squat (DB or KB held to chest) – 5 sets of 5e A2. Box Jumps: 4 sets of 4 B1. Trap Bar Deadlift – Build to a moderate 3rm (~1-2 reps left in the tank), deload to 90% and hit for 4 more sets Workout: 12m AMRAP 5e Side KB Snatches (~15-20% … Continue reading

WHITEBOARD – 12 November 2019

Strength: A1. High Hang DB Snatches – 4 sets of 6e side A2. Pause Parallette Push-ups: 4 sets of 5 (2s pause in bottom) B1. Feet up Bench Press: Work up to a moderate 8rm (~2 reps left in reserve). Deload 10-15% and hit for 3 sets of 8 Conditioning/Accessory: 5 Rounds: 90s Moderate Intensity … Continue reading

WHITEBOARD – 11 November 2019

Strength: A1. Heavy KB Goblet Squat – 3 sets of 6 A2. KB Romanian Deadlift (Feet Elevated) – 3 sets of 8 B1. Back Squat: Work up to a moderate 6r max (~1-2 reps left in reserve). Deload 10% and hit for 3 more sets of 6 Conditioning/Accessory: 6x: 6e Step-ups (DB held to 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...