WHITEBOARD – 22 January 2013


Pull-up: Work up to a heavy triple.  Then perform 2 sets at 90% for 3 reps.


5 Rounds of: 
20 Back Extensions
10 Inverted Rows
20 Kettlebell Swings (70/55)

Notes: If you don’t have weighted pull-ups perform 3 sets of 10 banded with rest inbetween.  You need volume with pulling to get a stimulus.

4 Responses to “WHITEBOARD – 22 January 2013”
  1. Dara says:

    Mod for hotel? Db only, no universal
    And I stink at db swings

  2. Dedik says:

    Ran a mile outside.

    2 Schwabi drills outside.

    Have to get used to working in the cold again. Rugby is less than 2 months away.

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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...

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