WHITEBOARD – 23 December 2013

Workload: Back Squat:5 sets of 5 *All reps/sets should be done at (100%) 5 rep squats done on 16 DEC 2013 Then: On the minute for 5 minutes: 5 Barbell Thrusters (105/70lbs) Then: 8 Rounds of: 10 Wallballs (20/14) 10 Push-ups Then: On the minute for 5 minutes: 5 Barbell Thrusters (105/70lbs Notes: Have fun.

WHITEBOARD – 20 December 2013

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

WHITEBOARD – 19 December 2013

Workload: Bench Press: Work to 8 Rep Max.  Aim to have 5 lbs heavier than last time (05DEC2013) Deload to 2 Sets x 10 Reps x 62.5% Max set Then: 8 Rounds of: 2 Handstand Push-ups 10 Burpees Then: Max Set of Push-ups  Notes: Try to hit about a 5lb increase on the bench from … 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...