WHITEBOARD – 29 May 2015

Workload: Overhead Squat: 5 Sets of 3 *Build up as you go across the sets. Start at ~80% max effort. Then: 2 Rounds of: 400m Sandbag Carry (1/2 BW) 5 Sets of: 8 Box Jumps (Step down from each jump) 10 Full Extension KB Swings (55/35lbs) Notes: Happy Friday.

WHITEBOARD – 28 May 2015

Workload:  Floor Press: 5 sets of 5 *Add weight from last time (May 14) Then: For time:  Double-Unders 120-100-80-60 Muscle-ups  2-4-6-8 Notes: A sub for the Muscle-ups for today can be ring dips, bar dips, or elevated push ups.

WHITEBOARD – 27 May 2015

Workload: Muscle Snatch x 3 Reps *Work up to a heavy set of 3 and then deload to 85% and hit for 2 more sets Then: 4 Rounds of: 200m Sled drag (135/70lbs) 20 Walking Lunges 15 Dumbbell Push Presses

  • 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...