WHITEBOARD – 23 April 2015

Workload: Push Press + OverHead Squat – Work up to max for the day *If the Overhead squat becomes the limiting factor drop it from the sets and move to a 1 rep max for the push press. Then:  4 Rounds of:  400m Run 10 DB Thrusters (40/25lbs) 10 One Arm DB Snatches (40/25lbs) Notes: … Continue reading

WHITEBOARD – 21 April 2015

Workload:  On the minute for 15 Minutes 1 Clean perform:  Reps 1-5: 77% Reps 6-10: 81% Reps 11-15: 84% *After your 15 rep you can move forward and try to hit more. Only do this if you hit all or almost all of your reps. Keep bumping up as you hit successful lifts. You can ignore … Continue reading

WHITEBOARD – 20 April 2015

Back Squat: 3 sets of 1 *5 second negative and 2 second hold in bottom Use approximate 90%**After 3 sets build to a max 1 rep squat with no pause!   Then: 10 Minute AMRAP:5 dead hang pull-ups10 kettle bell swings 55/35 (Full Extension)5 Goblet Squats (55/35lbs)10 Weighted sit-ups (55/35lbs)  

  • 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...