WHITEBOARD – 20 March 2013

Workload:  3000m Row Notes: This shouldn’t be a true 100% effort but not completely lax in effort as well.  Do some serious mobility work after.

WHITE BOARD – 19 March 2013

Workload: Power/Strength: Power Snatch: On the minute for 10 minutes perform 1 Power Snatch.  Start the weight at 80% your best power snatch and move weight up with each successful lift.  If you fail the same weight 2-3 times drop it down.  Make sure no rep is under 80% Conditioning: 5 Rounds of: 1 Rope Climb 20 … Continue reading

WHITE BOARD – 18 March 2013

Workload: Power/Strength: Hang Clean (3) to Power Jerk (2): Work up to a CLEAN 3-4 sets. *Add 5lbs from last week Then: Push Press: 3 sets of 3 – clean bar from floor *Add 5lbs from last week Conditioning: 2 Rounds of: 2 Sets of: Alternating Presses 12 Step-ups 18 2 Sets of: Double Unders 50 … 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...