WHITEBOARD – 16 September 2019

Strength: A1. Split Squat w/1 DB held to opposite side of the forward leg – 4x8e A2. Back Extensions (DB Held at Chest) – 4×10 B1. Heavy KB Swings  – 4×10 B2. Goblet Squats (Heavy) – 4×10 *Should have 5-6 reps left in reserve *All movements should be done with a good amount of reps … Continue reading

WHITEBOARD – 12 September 2019

Strength:  A1. Weighted Shoulder Dislocates: 3 sets of 5 (Light – 2.5-5lbs on PVC) A2. Parallette Push-ups: 3 sets of 10 B1. Body Weight Pull-ups (Or Gravitron): 4 sets of 8 B2. Handstand Holds: 4x15s Workout: 5 rounds:  10c Row 20 KB Swings (Chest) 30 Double-Unders

WHITEBOARD – 10 September 2019

Strength: A1. Single Arm KB Deadlift (KB held to side of hip): 3 sets of 5e side A2. KB Clean to Press: 3x6e side B1 .Heavy KB Sumodeadlift: 3×12 B2. Offset Farmer’s Carry: 3 sets of 1 lap each side (~60/30 split) *All movements should be done with a good amount of reps left in … 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...