WHITEBOARD – 27 August 2013

Workload: Power/Strength: Hang Snatch: Work up to a max single.  Hit 5 sets of 2 at 85% once single complete. Conditioning: 6 Rounds of: 5 Stiff Legged Deadlifts (Use 130% load of best max double snatch) 1 Rope Climb 8 Evil Wheels Notes: Have fun.

WHITEBOARD – 26 August 2013

Workload: Back Squat: 4 sets of 10 – Use 95% of 10 rep max hit 05 August 2013. Then: 4 Tabata Intervals at each station:  Row Push-up KB Swing (Chest – 70/55) Immediately follow with 2 minute AMRAP: Burpees *Rest 2 Minutes and repeat the entire cycle Notes: Have fun.

WHITEBOARD – 23 August 2013

Workload: Muscle Snatch: Build up to a 1 rep max then perform 4 sets of 3 at 80% Then: 6 Rounds of: 20m Sled Push (115/65) *Rest 30s inbetween efforts Then: 5 Rounds of: 5 Pull-ups 10 Push-ups 10 Wallballs (20/14) Then: *Rest 2 minutes Then: 6 Rounds of: 20m Sled Push (115/65) *Rest 30s … 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...