Workload: “Helen” 3 Rounds of: 400m Run 21 Kettlebell Swings 12 Kipping Pull-ups Last time Helen came around was 05APR2013. Notes: Remember running? Remember kipping pull-ups? Have fun with this one.  I highly recommend flossing the hip and opening up the hamstrings and your internal rotation of the hip before this one.

WHITEBOARD – 30 May 2013

WHITEBOARD: Bench Press – Build to a heavy set of 5.  Then 5×85%, 5×75% (Add 5-10lbs from last set of 5 done on 16MAY2013) Then: 3000m Row Notes: The row shouldn’t be 100%.  I would imagine many people are having issues walking, so use it to loosen up and get the hips working.


Workload: Power/Strength: Power Snatch: Work up to a max single.  Hit 8 reps of 1 at 80% or above.  This would include all sets working up to and after max. Conditioning: 6 Rounds of: 3 Snatch Grip Deadlifts (110% best Power snatch) 6 Wide Grip Deadhang Pull-ups 30 Double Unders 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...