Workload:  A1. Back Squat: 2 sets of 5 at 75% load done on Monday (28APR2014) A2. Box Jump (Catch in 1/4 squat) 2 sets of 6 *Perform A1 & A2 as a superset Then: 30 Minute Gymnastic skill work – Pick anything you want to work on and have fun. Notes:  Have fun  

WHITEBOARD – 29 April 2014

Workload:  A1. Heaving Snatch Balance x 2 – Build to crisp 1 set max *Deload to 85% – 3 additional sets at 2 *Demo video from Catalyst Athletics  – https://www.catalystathletics.com/exercises/exercise.php?exerciseID=82 Then:  B1. 5 Rounds of:  5 Snatch Grip Deadlifts (95% best snatch). 1 Rope Climb *Rest 90-120s between rounds.   Then:  C1. 7 Minute AMRAP 15 Kettlebell … Continue reading


Workload:  A1. Back Squat – 4 sets of 2 reps (90% max) Then:  B1. 8 Minute AMRAP:  5 Hang Clean to Presses 10 Step-ups *Dumbbell = 25% best strict barbell press C1. Hollow Rock Holds  Spend 5-10 minutes working on holds. Notes: The back squats are slightly heavier than last week.  Sets of 2 across.  Per … 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...