WHITEBOARD – 22 January 2013

Posted by beyultraining on January 22, 2013 · 4 Comments 

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

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WHITEBOARD – 21 January 2013

Posted by beyultraining on January 21, 2013 · 5 Comments 

Workload: Back Squat – 10×3 (81% 1 rep max) Then: 6 Rounds 10 Single Arm Alternating Presses (1/3 barbell press)  50 Double-Unders Notes: Squat is up to 81%.  If you fail a set drop your precentage back down to 75%.  Similiar workout to two weeks ago but 6 rounds instead of 8 and a heavier press.  … Continue reading →

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WHITEBOARD – 18 January 2013

Posted by beyultraining on January 18, 2013 · 6 Comments 

Workload: Clean to Press (1+3) – Work up to heavy max.  Then: 15 minute AMRAP 20 Double-Unders 10 Single Arm DB Clean to Jerk to Overhead squat (30% Clean to Press weight) Notes: For the first part you perform one clean and 3 presses for one set.  Basically it is a triple in the press … Continue reading →

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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...