BLACKBOARD – 31 July 2014

Workload:  A1. Perform the following wave cycle:   2 Clean & Jerks (73%) 1 Cleans + 1 Front Squat+ 1 Jerk (78%) 1 Clean & Jerk (83%) 2 Clean & Jerks (78%) 1 Cleans + 1 Front Squat+ 1 Jerk (83%) 1 Clean & Jerk (88%) Then:  Sprint Work: B1. 400m Jog (50% Intensity) B2. … Continue reading

BLACKBOARD – 30 July 2014

Workload:  A1. Bench Press: 3 Sets of 8 *Look to add Approx 5% from last week’s 3×10. Then:  B1. 4 rounds of:  1 Minute Row (70% effort) 10 Weighted Back Curls 30s Bar Hang (Shift weight from arm to arm) 15s Cossack Squat Hold (Each side) C1. Mobility!  Notes: B1 is done to recover and make … Continue reading

BLACKBOARD – 29 July 1014

Workload: A1. Perform the following wave cycle: 3 Snatches (75% 1 rep max) 2 Snatches (78%) 1 Snatch (82%) 3 Snatches (78% 1 rep max) 2 Snatches (82%) 1 Snatch (85%) 3 Snatches (82% 1 rep max) 2 Snatches (85%) 1 Snatch (88%) 3 Snatches (85%) Then: B1. 800m Jog (65% effort) Then: B1. Every … 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...