WHITEBOARD – 26 February 2014

Workload:  15-20m Bike Ride (65-70% effort): Then: 30 Minutes dedicated Mobility. Focus on soft tissue and then move to mobilization. Notes:   Get the volume in and don’t kill yourself

WHITEBOARD – 25 February 2014

Workload: A1. Max Snatch *Collect a total of 5 reps within 90% of max for the day. It does not matter if you hit these going up or down. Then: B.1. 21-15-9 Kettlebell Swing 70/55 – Full Extension *Perform the following in-between sets of swings: 1 Rope Climb 500m Row Notes:  Good luck on the … Continue reading

WHITEBOARD – 24 February 2014

Workload:  A1. Back Squat:  10 sets of 2 at 102.5% of 3s done on 17FEB014Then:  B1. 10-8-6-4-2-4-6-8-10: Alternating DB Presses (1/5 BW) Step-Ups (w/DB) B2. 50-40-30-20-10-20-30-40-50: Double Unders (If singles 2x reps) *For section B. perform 10 reps of the Presses and Step-ups, then go to 50 double unders. Once that round is over go … 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...