WHITEBOARD – 11 December 2013

Workload: Pause Back Squat: 4 sets of 5 at 70.00% of your sets of 5 on Monday Then: 15 Minute Bike Ride *Done at low intesntiy 60-70% effort. Make sure the bike is adjusted to let the legs almost come to full extension. Notes: Do enough mobility work to hit some nice positioning of the squats … Continue reading →

Filed under Workouts of the Day

WHITEBOARD – 10 December 2013

Workload: Build up to a heavy single in the following barbell complex: A1. 1 Power Clean + 1 Push Jerk + 1 Split Jerk  Deload to 80% and hit the following for 3 sets: A2. 1 Power Clean + 1 High Hang Power Clean + 1 Push Jerk + 1 Split Jerk Then: B1. 6 … Continue reading →

Filed under Workouts of the Day

WHITEBOARD – 09 December 2013

Workload: Back Squat: 5 sets of 5 *All reps/sets should be done at (102.5%) 5 rep squats done on 25 NOV 2013 Then: On the minute for 5 minutes perform: 5 Barbell Thrusters (50% 1 rep barbell thruster max) Immediately Perform:  5 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats At the beginning … 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...