WHITEBOARD – 19 November 2013

Workload: Build up to a heavy single in the following barbell complex (deload to 85% and hit (1+2) for 3 additional sets): 1 Snatch Pull + 1 Mid-Hang (Below Knee) Power Snatches Then: 6 Rounds of: 6 Barbell Bent Row (Load = Heaviest Complex Weight) 12 Stiff Legged Deadlifts (Load = Heaviest Complex Weight) Then: … Continue reading

WHITEBOARD – 18 November 2013

Workload: Back Squat: 4 sets of 6 *All reps/sets should be done at (105%) 10 rep max completed THREE weeks ago. Then: 15 Minute AMRAP: 3 Squat Cleans (65% Squat load) 50 Double Unders 3 Handstand Push-ups Notes: POSITIONING, POSITIONING, POSITIONING.  The second part is a barbell complex mixed with cardio.  Anytime this is done you … Continue reading

WHITEBOARD – 15 November 2013

Workload: Clean Pull + Clean: 1+1 – Build to max *Deload to 80% and perform 3 additional sets. Then: On the minute: 3 Clean Pulls (80% max complex weight) The Remainder of the minute perform max Burpees. *Continue until you hit 75 total burpees. 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...