WHITEBOARD – 31 March 2015

Workload: On the minute for 15 Minutes 1 Snatch perform:  Reps 1-5: 74% Reps 6-10: 79% Reps 11-15: 84% Then: 4 Rounds of:  5 Muscle Snatches (50% max 1 rep snatch) 10 Deadhang Chin-ups 20 Back Extensions Advertisements

WHITEBOARD – 30 March 2015

Workload: Back Squat: 3 sets of 5 *5 second negative and 2 second hold in bottom on 1st rep only! Use approximately 80% max. Then: 5 Minute AMRAP: 3 Thrusters (+2 Every Round) 5 Overhead Squats *The thrusters bump up every round in volume (3,5,7,9,11, etc).  95/60lbs for barbell Rest 60s Then:  4 Minute AMRAP:  30 … Continue reading

WHITEBOARD – 27 March 2015

Workload: A1.  3 Rounds of: https://www.youtube.com/watch?v=y4Wo095zPnc#t=93 A2. 5 sets of 5 Ring Chin-ups (*Weight if easy, if you don’t have ring chin-ups perform Inverted rows) Then: 3 Sets of: 2 Rounds of: 10 Burpees 5 Pull-ups 2 Rounds of: 15 Kettlebell Swings (Full Ext. 55/35) 10 Push-ups Notes: Enjoy

  • 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...