WHITEBOARD – 27 August 2012

Workload: Front Squat: 3 Rep Max Then: 5 Rounds of: 10 Reverse Lunges (5 each side: Load with DB) 8 Straight Bar Dips 12 Weighted Sit-ups (45/30lbs) Notes: Ready for Bench for Boobs? Take a look at Dave Tate’s article for some pointers on set-up and positioning for a strong bench: Dave Tate’s Six-Week Bench … Continue reading

WHITEBOARD – 24 August 2012

Workload: “Helen” 3 Rounds of: 400m Run 21 Kettlebell Swings 12 Pull-ups (Kipping) Notes: Pretty straight forward workout today. KB swings to full extensions. Did you get your forms in for Bench for Boobs?

WHITEBOARD – 23 August 2012

Workload: Floor Press: Work up to 5 rep max. Then perform 2 set at 80%x8 Then: 5 Rounds of: 200m Run 1 Rope Climb Then: 4 Rounds of: 8 Inverted Rows 16 Push-ups Notes: Bench for Boobs. Get that bench up! Remeber the 1 second pause that you have to prepare for.

  • 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...