WHITEBOARD – 09 July 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: Build to a heavy top set – 3rm (~1 rep in reserve) Deload 15% and hit for 5 more sets … Continue reading

WHITEBOARD – 08 July 2019

Warm-up: A1. Split Squat w/1 DB held to opposite side of the forward leg – 3x8e A2. Tempo Goblet Squats (6s down): 3×4 Strength: C1. Back Squat: Build to a difficult 6rm (~1- reps in reserve) Deload 15% and hit for 4 more sets. If you hit sets within the deload volume going up, you … Continue reading

WHITEBOARD – 05 July 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 moderate 2r max (~2 reps left in the tank) Deload 15% and hit for 5 sets of 2 Per the usual, if you hit volume within the deload weight going up to … 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...