WHITEBOARD – 27 November 2013

Workload: Weighted Deadhang Pull-ups (3 Rep Max) *Deload to 60% and perform 3 additional sets. Then: 2 Rounds of: 4 Sets of: 10 Kettlebell Swings 6 Inverted Rows Then: 500m Row Notes: Have fun.

WHITEBOARD – 26 November 2013

Workload: Build up to a heavy single in the following barbell complex: A1. 1 Power Clean + 1 Push Jerk + 1 Split Jerk  Deload to 80% and hit the following for 3 sets: A2. 1 Power Clean + 1 High Hang Power Clean + 1 Push Jerk + 1 Split Jerk Then: B1. 6 … Continue reading

WHITEBOARD – 25 November 2013

Workload: Back Squat: 5 sets of 5 *All reps/sets should be done at (110%) 10 rep max completed FOUR weeks ago. Then:  6 Rounds for time: 2 Hang Squat Cleans (65% Squat load) 3 Handstand Push-ups 200m Row Notes: POSITIONING, POSITIONING, POSITIONING.  The second part is a barbell complex mixed with cardio.  Anytime this is done … 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...