WHITEBOARD – 28 June 2013

Workload: 1 Minute Row 1 Minute Rest 1 Minute Row Immediately after: 3 Sets of: 1 Rope Climb 10 Push-ups 10 Goblet Squats (1/4 bodyweight) *Rest 120s and Repeat for 2 total rounds. Notes: Fun

WHITEBOARD – 27 June 2013

Workload: Deadlift: Build up to 3 reps at 77% your lifetime max.  Perform 3 sets of 3 at this weight. Then: 5 Rounds of: 6 Ring Pull-ups 20s Hollow Rock Hold or Rock 10 Kettlebell Swings Notes: Today is not meant to be a conditioning day.  The second part of the workout is not to … Continue reading

WHITEBOARD – 25 June 2013

Workload: Power/Strength: Power Clean: 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: 5 Rounds of: 20 Glute-Ham Back Extensions 200m Row 7 Inverted Rows 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...