WHITEBOARD – 22 January 2015

Workload:  A1. Close Grip Bench Press: 4 Sets of 6 *Grip should be shoulder distance, no further out. **Bump up load from last weeks sets of 10 A2. Weighted Shoulder Dislocates: 3 sets of 10 *Superset these with the bench. Slow and very controlled! 5-10lbs for most. TRY for a closer grip as your progress … Continue reading

WHITEBOARD – 21 January 2015

Workload: Complex: Clean Pull (1) + Power Clean (1) + Hang Clean (1) + Front Squat (2) *Work up to max for the day in the complex. Deload to 85% and hit for 3 additional sets. Then: 3 Rounds of 200m Row Then: 3 Rounds of: 6 Stiff Legged Deadlift (DBs held to side. 1 DB = 1/10th best … Continue reading

WHITEBOARD – 20 January 2015

Workload: Back Squat: 4×6 – Perform the same load as the 5×5 done January 5th. Then: 8 Minute AMRAP 1 Hand Stand Push-up (+1 Rep each round) 10 Double Unders (+10 Reps each round) 5 Reverse Lunges (+2 Reps each round, each side) *1 DB held at chest = 1/8th max barbell back squat Notes: Each round … 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...