WHITEBOARD – 13 August 2013

Workload: Power/Strength: Hang Snatch: Work up to a max double.  Hit 5 sets of 2 at 85% or above.  This would include all sets working up to and after max. Conditioning: 6 Rounds of: 5 Stiff Legged Deadlifts (Use 120% load of best max double snatch) 6 Chin-ups 8 Evil Wheels Notes: Have fun.

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WHITEBOARD – 12 August 2013

Workload: Back Squat: 4 sets of 10 – Use 90% of 10 rep max hit last Monday. Then: 5 rounds of:  200m Row or Run 10 Muscle Snatches (75/55lbs) 10 Wallballs (20/14) Notes: Hit a good number on the back squat but nothing too crazy.  We are back on a Back Squat cycle.

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09 AUGUST 2013

Workout:  Dumbbell Bench Press (4 sets of 10)  Then: Tabata Intervals (4 at each station):  Row Push-up Sit-up Double-Unders *Rest 2 minutes and repeat the entire cycle. Notes: The dumbbell is in for volume, just hit a good number and don’t use a weight that you will fail at.

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  • 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...