WHITEBOARD – 31 July 2013

Workload: 4x400m Sprints  *Rest 90s between efforts Then: Mobility Work – Focus on soft tissue work & the fascia around the core.  Think gut smash, and back of hip over to the front hip flexors.  If your hamstrings are fried hit them with a bar or ball and take a look at internal rotation with … Continue reading


Workload:  Pull-up: Build to 1 rep max. Then: 7 Rounds of:  200m Row 3 L-Seat Pull-up 2 Chin-ups Notes: Easy day.

WHITEBOARD – 29 July 2013

Workload: Front Squat: Work up to a 1 rep max, then 4 sets of 2 at 85%. Then: 10 Minute AMRAP 14 Wall Balls (20/14lb) 3 Handstand Push-ups 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...