WHITEBOARD – 02 APR 2014

Workload:  A1.  Muscle Snatch + Behind the neck Snatch Grip Push Press (2) + Overhead Squat (2) – Build to crisp 1 set max *Deload to 85% – 3 additional sets Then:  B1. 5 Rounds of:  10 Glute Ham Raises (50/25lb DB) 1 Rope Climb *Rest 90-120s between rounds.   Then:  C1. On the Minute until … Continue reading →

Filed under Workouts of the Day

WHITEBOARD – 01 April 2014

Workload:  A1. Back Squat – 5 sets of 5 (78.5% 1 Rep Max) Then:  B1. Every other minute for 20 minutes:  5 Hang Clean (+2 every round) 1 Rack to overhead C1. Push-up Ladder (On the minute ever minute):  4-8-12-16-20-24-etc Notes: The back squats are slightly heavier than last week.  They should be pretty difficult to … Continue reading →

Filed under Workouts of the Day

WHITEBOARD – 28 March 2014

Workload:  A1. Thruster – Build to crisp 1 set max *Deload to 85% – 3 sets of 2 Then:  B1. 12 Minute AMRAP: 200m Run 10 Burpees 10 Kettlebell Swings (70/55 – Chest) Notes: Have fun, enjoy the last workout at the “old” place.  

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...