WHITEBOARD – 31 January 2013

Workload: Clean – work up to heavy single then perform, Clean + 4 Front Squats – 85% one rep max .  3 sets Then: 4 sets of:  500m Row 1 Minute Rest Notes: Notice it is a Clean, and not a hang clean.  Have fun.

WHITEBOARD – 29 January 2012

Workload:  Power Snatch (Work up to Max Snatch then perform 3 sets of 5 at above 75%) Then: 5 Rounds of: 10 Kettlebell Swings (100/70) 15 Toes to Bar 20 Back Extensions (unweighted) Notes: Please note that after you hit your max you perform 3 sets of 5 at ABOVE 75%.   If you are feeling … Continue reading

WHITEBOARD – 28 January 2013

Workload: Back Squat – 10×3 (84% 1 rep max) Then: 7 Rounds 3 Handstand Push-ups 12 Step-ups (2 Dumbbells totaling 1/2 BW) Then: 100 Push-ups  Notes: Notice the precentage.  Again, no rush on the 100 Push-ups at the end.  You can even add them in during your back squats as I know ten sets of 3 … 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...