WHITEBOARD – 25 June 2015

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

WHITEBOARD – 23 June 2015

Workload: Weighted Pull-ups  5 Sets of 1 *Build to a max Then: 5 Rounds of: 500m Row *Rest 60s in-between efforts

WHITEBOARD – 22 June 2015

Workload:  Back Squat: 3 Second pause in the bottom on first rep of all sets1 set 1 set of 5 – 50% 1 set of 5 – 55% 1 set of 5 – 60% 1 set of 3 – 65% 1 set of 10* – ~70% max 1 rep *If you have more than 10 reps in … 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...