WHITEBOARD – 18 December 2013

Workload: Back Squat: 3 sets of 5 at 80.00% of your sets of 5 on Monday Then: 15 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:┬áDo enough mobility work to hit some nice positioning of the squats and … Continue reading

WHITEBOARD – 17 December 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) Snatch Then: 5 Rounds of: 6 Barbell Bent Row (Load = 90% Heaviest Complex Weight) 8 Stiff Legged Deadlifts (Load = Heaviest Complex Weight) Then: … Continue reading

WHITEBOARD – 16 December 2013

Workload: Back Squat: 3 sets of 5 *All reps/sets should be done at (107.5%) 5 rep squats done on 25 NOV 2013 Then: 6 Rounds of 10 Minute CAP: 10 Barbell Thrusters (105/70lbs) 10 Inverted Rows 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...