BLACKBOARD – 23 December 2014

Workload: A1. Snatch Pull (1) + Mid Hang Snatch (2) + Overhead Squat (1)  *Build to 1 set and deload to 85% and hit 3 more sets Then: Complete all work below: Double-Unders – 50/60/70/80/90/100 Rope Climb – 1 Kettlebell Swing – 60/50/40/30/20/10 (55/35) Then: Mobility Work Notes: Escalating ladder for double-unders and de-escalating for the … Continue reading

WHITEBOARD – 22 December 2014

Workload: A. Back Squat:  *5 sets of 5 at 65% your 1 rep max **This shouldn’t be that difficult Then: For 5 sets of:  30s of Wallballs 30s Rest 30s of Walking Lunges (25lb plate held above head) 30s Rest 30s of Burpees 30s Rest 30s of Push-ups 30s Rest Then: 3 Rounds of: 60s … Continue reading

BLACKBOARD – 21 November 2014

Workload: Thruster: Work up to max double for the day *Deload to 85% and hit 2 sets of 3. Workout: 3 Rounds of: 10 DB Thrusters (One DB = 1/6th max 2 rep barbell thruster today) 2 Rounds of: 20 Double Unders 15 Back Extensions 15 Un-anchored Sit-ups Notes: Happy friday.

  • 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...