WHITEBOARD – 30 August 2013

Workload:  Muscle Snatch: Build to 1 rep max Then:  3 rounds of:  500m Row 3 sets of: 3 Muscle Snatch (75% 1 rep max) 5  Box Jumps (30/24”) 7 Goblet Step-ups (Each Leg & 40/20lb dumbbell) *20 minute CAP on workout. Notes:  Remember the CAP on the workout.  Either you finish the 3 rounds or … Continue reading

WHITEBOARD – 29 August 2013

Workload: Deadlift: Build to 1 rep max.  If you haven’t hit the last couple weeks of the cycle hit the last week you completed. Then: 3000m Row  Notes:  Max day for anyone that has been following the programming.  The row after isn’t to full intensity (90%) effort.

WHITEBOARD – 28 August 2013

Workload: 200m Sprints *Rest 40s between efforts and hit 8 Then: 800m Run at 1 mile pacing Notes: Make sure to warm-up fully.  This means you are sweating before you start your first sprint.  Take note of anything that feels off and triage it before and after.

  • 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...