WHITEBOARD – 11 April 2013



Weighted Pull-up
Work up to a 3 rep max, then perform 3 sets of 5 at 25%


Good Mornings
4 sets of 8 – Use 60% weight used on clean complex from Monday


3 Rounds of
20 Burpees
4 Handstand Push-ups

Notes: Good Mornings should be done to build back strength and glute strength as well.  Focus on proper posture and screwing the feet into the ground through the whole movement.  Don’t let the big toe come off the ground.  http://www.youtube.com/watch?v=0Ls4pTpgea8

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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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