BLACKBOARD – 01 July 2014

Workload:  A1. Floor Press: 5 sets of 5 *105%  Use same load as last week’s 4×6. Then:  B1. 5 rounds of:  200m Sand Bag Carry (40% BW) 1 Rope Climb C1. Mobility!  Notes: Enjoy  

BLACKBOARD – 30 June 2014

Workload:  A1. Deficit Clean (2) – Build to 1 set max, then deload to 85% and hit 3 more sets. Then:  B1. 6 Rounds of (13m CAP):  200m Run 10 Goblet Squats (2s pause at bottom – 70/45lbs) 10 Push-ups Notes: For the first part elevate your feet approximately 3-4” so you have to pull for longer. … Continue reading

BLACKBOARD – 27 June 2014

Workload:  A1. Deadlift: Set 1: 90% (1 Rep Max) x 2 Reps Set 2-4: 75% (1 Rep Max) x 3 Reps *90s Rest inbetween sets of 3 Then:  B1. 5 Rounds of: 50m Sled Push (105/50) 20 Kettlbell Swings (Full Extension: 55/35lbs) Notes:  This is the same load you hit 3 weeks ago for the deadlift.  As always, … 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...