WHITEBOARD – 31 August 2012

Workload: 3 Rounds of: Sled Push: 20m (180/135) *Rest 60s Sled Pull: 20m (180/135) *Rest 90s Then: 5 Rounds of: 5 Deadhang Ring Pull-ups 10 Reverse Lunges (45lb Dumbbells) 15 Kettlebell Swings (55/25lbs) Notes: Have fun. Sorry about the post yesterday. Brian wrote the workout in the comments for Wednesday’s post and it is on … Continue reading

WHITEBOARD – 29 August 2012

Workload: Active Rest: Do something, but not with high intensity and not with a high amount of volume.  Think low impact aerobic work (walking), skill transfer work (gymnastics), technique work in power movements (olympic lifts), or restorative work (mobility & soft tissue).  Notes: What are the plans for the holiday?  You getting ready for Bench for Boobs?

WHITEBOARD – 28 August 2012

Workload: Power Snatch: Work up to Heavy Single then perform 3 sets of 2 at 85% Then: 2 Rounds of: A1. 4 Interval Sets of: 30s Double Rope Whips 30s Rest A2. 2 Sets of: 1 Rope Climb 20 Back Extensions (25/15lbs) *Rest 120s and repeat Notes: Have fun. Your Power Snatch should be approximately … 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...