BLACKBOARD – 26 August 1014

Workload: A1. Perform the following wave cycle:  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% 1 rep max) 2 Snatches (88%) 1 Snatch (91%) Then: B1. 800m Jog (65% effort) Then: B1. Every 90s for  7 … Continue reading

BLACKBOARD – 25 August 2014

Workload: A. Back Squat: 4×5 + 1×10 *SAME weight as last week Then: B1. On the minute for 10 Minutes: 100m Run 5 Wallballs (Add 1 Wallball each round.  Once you fail your work set, drop down 5 wallballs and hold on till end) Then: 3 Rounds of: 24s Plank Hold (Exaggerate shoulder forward and … Continue reading

BLACKBOARD – 22 August 2014

Workload: A1. Chin-up 5×5. Same weight as last week. Try to control it even more 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. … 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...