WHITEBOARD – 06 May 2014

Workload:  A1. Snatch High Pull (2) + Power Snatch – Build to crisp 1 set max *Deload to 80% – 3 sets of 3 Power Snatch Then:  B1. 5 Rounds of:  5 Snatch Grip Deadlifts (110% best load on A1). 1 Rope Climb *Rest 90-120s between rounds.   Then:  C1. 8x100m Run – Rest 60s inbetween … Continue reading →

Filed under Workouts of the Day

BLACKBOARD – 05 May 2014

Workload:  A1. Back Squat – 1 Rep x 98% – If good go for new PR.  If bad hit 3 sets of 2 at 92% Then:  B1. 8 Minute AMRAP:  3 Muscle Snatches (50% max snatch) 6 Pistols (*6 each side) 9 Glute-Ham Sit-ups C1. Escalating Ladder: On the minute: Push-ups: 4-8-12-16-20-Etc. Notes: Work up … Continue reading →

Filed under Workouts of the Day

WHITEBOARD – 02 May 2014

Workload:  A. 5 Rounds of: 5 Front Squats (55% 1 Rep Back Squat) 200m Sandbag carry (1/2 bw) B. Mobility:  Hit up your pecs/internal shoulder rotation + your tricep insertion down by your elbow.  We have done a lot of pressing.  Once you do this, work on the quads & hip flexors to deload from today’s … Continue reading →

Filed under Workouts of the Day

  • 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...