WHITEBOARD – 11 May 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: Work up to a true 8rm, deload 15% and hit for 3 more sets of 8 Workout: 5 Rounds – Every 120s complete: 30 Double-Unders 1 Rope Climb … Continue reading

WHITEBOARD – 13 May 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: Build to a true 10r max, deload 15% and hit for 2 more sets of 10 Workout: Complete: Alternate between movements: 12-16-20-16-12 Kettlebell Swings (Chest – 70/55) 400-300-200-300-400 Row

WHITEBOARD – 10 May 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Front Squat: 4 sets of 5 (10-15lbs heavier than you 3 sets from last week) Workout: 14m AMRAP: 8 – High Hang DB Clean to Front Squat: (Each DB=15% Front Squat weight) 5 – Box Jumps (Moderately high) … 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...