WHITEBOARD – 13 September 2013


Clean to Press: Build up to a max single then do 4 sets of 1+3 at 85%.  (One clean + 3 Presses)


3 Rounds of:
15 Thrusters (50% max clean and press weight)
15 Pull-ups

Notes: Try not to slow the bar down in the transition from the clean to press. Try to make the elbow transition quick and put the shoulders in the appropriate position to drive up and back. If your forearms are not at least perpendicular to the ground you aren’t driving the bar correctly.


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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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