WHITEBOARD – 27 December 2011

Workload:  Max Set of Deadhang Pull-ups  Then:  Max Set of Strict Push-ups  Then:  500m Row  Notes:  Rest at least 120s inbetween movements.  If you haven’t noticed this is a testing week.  If you missed the squats do that instead.  That is the most important part of the week.

WHITEBOARD – 26 December 2011

Workload: 1 Rep Max Back Squat  Then: 100 Kettlebell Swings (Pick any weight you want) Notes: Merry Christmas to all that celebrate it.  Hopefully it was a good one for all.  The hard work for the day is your heavy 1 rep back squat.  After that pick a kettlebell weight and just do 100 swings … Continue reading

WHITEBOARD – 23 December 2011

Workload: Perform 5 Rounds: 200m Run Rest 60s 100m Run Rest 30s 100m Run Rest 30s Then: 3 Rounds of max deadhang pull-ups *Rest 120s inbetween rounds Notes: If it is late in the day or raining sub a 250m row and 150m row for the runs.

  • 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...