Fri – 20/12/19


“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.


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30 Seconds

Easy Row
Plate Hops Click Here

Moderate Row
Plate Counterbalance Squats Click Here

Faster Row
Plate Front Raise to Overhead Click Here

30 Seconds

Glute Bridges Click Here
Single Leg Glute Bridges (30s Each Side)
Glute Bridge Walkouts Click Here
Jumping Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats



Couch Stretch: 1 Minute Each Side

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Front Rack Stretch: 1 Minute

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Build to Heavy Single

“Blitzen” – For Time

5 Rounds:
20/15 Calorie Row
10 Thrusters (40/30)

Sx: 30/25

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