WHITEBOARD – 26 July 2012

Workload: 2 Clean Deadlifts + 1 Clean: Build up to a max set.  Position on the deadlifts and speed on the cleans. Then: On the minute for 10 minutes (Use 75% weight hit in complex): 2 Power Cleans + 2 Front Squats Notes: You want to make sure your lats stay tight during all pulls … Continue reading

WHITEBOARD – 25 July 2012

Workload: Max Pull-up: 5 Rep Then: 5 Rounds of: 1 Rope Climb 10 Back Extensions (55/25lbs) Notes: Pretty much a strength day. The second part of the workout isn’t meant to be done at a blistering speed. Take your time and just get the volume in. On an intensity scale (1-10) this is a 3.

WHITEBOARD – 24 July 2012

Workload: 10 Rounds of:  200m Shuttles (100m out, 100m in) *Rest 90s Then:  70 Knees-to-elbows  Notes: For the second part complete the reps at a conversational pace. Try to break them up in equal sets. For the shuttles, make sure you have a good cut position (wide base, toes pointing straight ahead, knees not caving … 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...