WHITEBOARD – 02 December 2013

Workload: Back Squat: 5 sets of 5 *All reps/sets should be done at (90%) 5 rep squats done on 25 NOV 2013 Then: On the minute for 5 minutes perform: 5 Barbell Thrusters (95/65lbs) *Rest of Minute (ROM) perform: Sit-ups Rest 2 minutes then:  On the minute for 5 minutes perform: 5 Barbell Thrusters (95/65lbs) … Continue reading →

Filed under Workouts of the Day

WHITEBOARD – 27 November 2013

Workload: Weighted Deadhang Pull-ups (3 Rep Max) *Deload to 60% and perform 3 additional sets. Then: 2 Rounds of: 4 Sets of: 10 Kettlebell Swings 6 Inverted Rows Then: 500m Row Notes: Have fun.

Filed under Workouts of the Day

WHITEBOARD – 26 November 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

  • 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...