WHITEBOARD – 28 May 2013

Workload: Back Squat: 5 Rep Max – 90%x5, 80%x5 (Add 5-10lbs from last week) Then: 3 rounds of: 10 Strict Presses (70% Max 1 Rep) 35 Wallballs (20/14lbs) Notes: This is the lats week of the set of 5.  Try to hit a 5 rep max if you feel good! For the workout, clean the bar … Continue reading

WHITEBOARD – 24 May 2013

WHITEBOARD: Turkish Get-up: Work up to a heavy single on each side.  Use dumbbells.  If you don’t know the movement either go VERY light or find someone that does it well and watch them.  It should be 7 distinct steps up and back down. Then:  5 Rounds of: 50m Sled Push (2/3 Bodyweight) 10 Kettlebell … Continue reading


Workload: Power/Strength: Power Clean: Work up to double.  Including build up and deload collect 8 sets of 2 within 90% of your max set. Conditioning: 3 Rounds of: 500m Row 30 Back Extensions Notes: Have fun.  Also, there have been some complaints about noise so either bring the weight set out back, or put the … 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...