WHITEBOARD – 22 November 2013

Workload: Front Squat: Build to a crisp 3 rep max *Deload to 80% and perform 3 additional sets. Then: On the Minute for 5 Minutes perform: 3 Snatches *Start weight at 50% max snatch. Each successful round add 5-10lbs *Rest 2 minutes On the Minute for 5 Minutes perform:  2 Snatches *Start weight 5-10lbs heavier … Continue reading

WHITEBOARD – 21 November 2013

Workload: Bench Press: Work to 8 Rep Max.  Aim to have 5-10 lbs heavier than last time (07NOV2013) Deload to 2 Sets x 10 Reps x 65% Max set Then: 6 Rounds of: 8 Dumbbell Single Arm Alternating Presses (One DB = 1/3 Max Barbell Press) 12 Burpees Then: Max Set of Push-ups  Notes: Try … Continue reading

WHITEBOARD – 20 November 2013

Workload: Overhead Squats: 10 reps x 5 sets x 50% max snatch  Then: 20 Minute Bike Ride *Done at low intesntiy 60-70% effort. Make sure the bike is adjusted to let the legs almost come to full extension. Notes: Do enough mobility work to hit some nice positioning of the squats and then hop on the … 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...