BLACKBOARD – 22 October 2014

Workload: A1. Clean to Strict Press: *Work up to 1 rep max for the day.  Deload to 80% and hit 2 sets of 5 Then: B1. 800m Jog (65% effort) Then: B1. 1.25 Mile Run (80% effort) Then: C1. Cool down Bike or Row for 8 minutes (65% effort) Notes: Enjoy.

BLACKBOARD – 21 October 2014

Workload: A1. Snatch: 1 Rep Max *Deload to 90% and hit 3 sets of 1 Then: 6 Rounds: 12 Death March (1/5 BW) 6 Inverted Rows 10 Burpees Then: Mobility Work Notes: 1 Rep max! Have fun.

WHITEBOARD – 20 October 2014

Workload: A. Front Squat: Work up to a single for the day.  Keep it crisp  *Deload to 85% and 4 sets of 2 Then: B1. 8 Rounds: 5 DB Thrusters (1/6 BW) 150m Row Then: 3 Rounds of: 48s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back) 48s Hollow Body Hold (No Rock – If … 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...