WHITEBOARD – 18 December 2012

Workload: High Hang Clean – Work up to a 3 rep max Then: 2 Sets of: 6 Tabata Intervals of: Row Then: 3 Rounds of: 1 Rope Climb 8 Evil Wheels Notes: Cleans are done from the high hang.  That means you bend the knees slightly and the chest barely comes forward of the bar.  Video … Continue reading

WHITEBOARD – 17 December 2012

Workload: Back Squat: Work up to 90% max for 2 sets of 1. Then perform 1 set of 10 at 70% Then: 5 Rounds of: : 5 Left Arm Clean to Presses (Dumbbell or KB – 1/4 barbell press) 10 Wallballs (20/14) 5 Right Arm Clean to Presses 10 Push-ups Notes: Have fun. If you … Continue reading

WHITEBOARD – 14 December 2012

Workload: Push Press 5-5-3-2-1-1 Then: 10 Minutes of “Cindy”5 Pull-ups 10 Push-ups 15 Air Squats Notes: Have fun.

  • 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...