BLACKBOARD – 29 August 2014

Workload: A1. Ring Chin-ups 5×5. Try to control it by slowing your lowering portion of the movement. If you do not have a deadhang chin – Perform Inverted Rows or jump up to a chin-up hold and try to lower down with control (3-5 seconds to lower). Then: A1. 5 Rounds: 25m Sled drag (180/100lbs) … Continue reading

WHITEBOARD – 28 August 2014

Workload:  A1. Perform the following wave cycle:   2 Clean & Jerks (78%) 1 Cleans + 1 Front Squat+ 1 Jerk (83%) 1 Clean & Jerk (88%) 2 Clean & Jerks (83%) 1 Cleans + 1 Front Squat+ 1 Jerk (88%) 1 Clean & Jerk (93%) Then:  Sprint Work:  B1. 400m Jog (50% Intensity) B2. … Continue reading

BLACKBOARD – 27 August 2014

Workload:  A1. Bench Press: 5 Sets of 5 *Look to a hold same load as last week across working sets. Then:  B1. 4 rounds of:  2 Minute Row (65% effort) 10 Weighted Jefferson Curls (On a box: 40s Bar Hang (Shift weight from arm to arm) 75s BW Squat hold (You can have a rounded back – … 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...