WORKLOAD – 25 September 2012

Workload: Hang Clean – Work up to heavy single then perform 3 sets of 3 at 85% Then: 2 Sets of: A1. 5 Rounds of: 50m Sled Push – 135/90 *30s Rest A2. 8 Alternating Tabata Intervals (20s on, 10s off) Box Jump (24/20) KB Swing (70/55) REST 3 MINUTES AND REPEAT Notes: The second … Continue reading

WHITEBOARD – 24 September 2012

Workload: Back Squat: Build up to a heavy single.  Then perform 3 sets of 3 at 80%. Then: 6 Rounds of: 200m Run 8 Ring Dips 10 Goblet Squats Notes: Everyone ready for a little back squatting? Work up to a 1 rep and if you feel good, go for a PR. If you have … Continue reading

WHITEBOARD – 21 September 2012

Workload: 8 Rounds of: 50m Farmer’s Walk (90/60) 6 Sandbag Hang Cleans (90/60) 10 Reverse Lunges (90/60 Sandbag) Notes: Be smart about the weight on the dumbbell farmer’s walk and the sandbag cleans.  If you grip is fried after the first carry , or you have to break it up 4 times then it may … 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...