WHITEBOARD – 26 May 2015

Workload:  Clean (1) + Front Squat (1) *Build to a max for the day and then go to 85% for 4 sets of 2 Then: 5 Rounds of: 400m Run 15 Back Extensions 1 Rope Climb Notes: I hope everyone had a great Memorial Day.

WHITEBOARD – 22 May 2015

Workload:  Overhead Squats: 5 Sets of 5 *Pick a weight that you hold across all working sets. You shouldn’t be on your toes throughout the squat. **If you don’t have the overhead position perform front squats with a 2 second pause at bottom. Then: 5 Rounds of:  50m Sled Push (185/135) 200m Run 10 Kettlebell … Continue reading

WHITEBOARD – 21 May 2015

Workload: 3 Push-Press + 2 narrow grip overhead squats *Work to a crisp max and the. Reload to 80 and hit for 3 more sets. Then: 3 rounds of 500m row 60s rest Then immediately following: 8 rounds of 10 wall balls 10 unanchored sit-ups *

  • 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...