WHITEBOARD – 26 March 2015

Workload:  5 sets of Barbell Complex: Push Press (3) + Clean Grip Overhead Squat (1) *Build from last time (12MAR) *Build to a static weight across all 5 sets that challenges positions but you don’t fail. If you do not have the mobility for a Clean Grip Overhead squat, work snatch grip back rack push … Continue reading

WHITEBOARD – 24 March 2015

Workload:  On the minute for 15 Minutes 1 Clean perform:  Reps 1-5: 70% Reps 6-10: 75% Reps 11-15: 80% Then: 5 Rounds of: 1 Rope Climb 6 Deadlifts (Same load as 80% clean) 10 Second L-Sit Hold Notes: Have fun and post questions if you have them. Happy Birthday to my sister even though she doesn’t … Continue reading

WHITEBOARD – 23 March 2015

Workload: Back Squat: 3 sets of 3 *5 second negative and 2 second hold in bottom on 1st rep only! Use approximately 80% max. Then: 8 Minute AMRAP: 50 Double-Unders 2 Handstand Push-ups (+2 every round) 5 Goblet Squats (100/55lb DB) *Pause 1 second at the lockout of each thruster. Notes: Please see that the slow … 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...