BLACKBOARD – 26 November 2014

Workload: A1. Deadlift: *102.5% the load used last week and perform; 8 sets of 2 – Pause 1 inch from ground (1 mississippi, 2 mississippi) Then: On the minute for 20 Minutes 12 Calorie Row (Even Numbered minutes) 15 Kettlebell Swings (Odd Numbered Minutes) *If you can’t finish the work within the minute with a … Continue reading

BLACKBOARD – 25 November 2014

Workload: A1. Clean Pull (2) + Hang Clean + Power Jerk *Build to 1 set and deload to 85% and hit 3 more sets Then: Complete all work below: Row 500m 2 Pull-up 30 Glute-Ham Back Extension Row 400m 4 Pull-up 25 Glute-Ham Back Extension Row 300m 6 Pull-up 20 Glute-Ham Back Extension Row 200m 8 Pull-up … Continue reading

WHITEBOARD – 24 November 2014

Workload: A. Front Squat:  *6 sets of 2 at 87.5% of working max for cycle **Pause for 2 seconds on first rep of each set. Then: 7 Rounds: 200m Run 2 Handstand Push-ups 12 Push-ups Then: 4 Rounds of: 48s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back) 48s Hollow Body Hold … 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...