WHITEBOARD – 06 February 2013

Posted by beyultraining on February 6, 2013 · 4 Comments 

Workload: 15-20 Minutes low intensity cardio (60-70% effort) Then: Mobility/restorative work of your choice Notes: Happy Anniversary to the Katie and Dan.  14 lovely years has treated Katie well, and apparently Dan not so much.  I believe we have two classic photos for the blog now… 

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WHITEBOARD – 05 February 2013

Posted by beyultraining on February 5, 2013 · 9 Comments 

Workload: Pull-up: Work up to a heavy single.  Then perform 3 sets at 50% for 5 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 4 sets of 10 banded with rest inbetween.  You need volume with pulling to get a stimulus.

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WHITEBOARD – 04 February 2013

Posted by beyultraining on February 4, 2013 · 4 Comments 

Workload: Back Squat – 8×2 (87% 1 rep max) Then: 4 Minute AMRAP: 10 Single Arm Alternating Presses (1/4 barbell press)  30 Double-Unders *Rest 2 Minutes then repeat Notes: Squat up but reps down to 2 with 8 sets.  Please see that you repeat the second part. 

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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...