WHITEBOARD – 11 December 2013

Workload:

Pause Back Squat: 4 sets of 5 at 70.00% of your sets of 5 on Monday

Then:

15 Minute Bike Ride
*Done at low intesntiy 60-70% effort. Make sure the bike is adjusted to let the legs almost come to full extension.

Notes: Do enough mobility work to hit some nice positioning of the squats and then hop on the bike to recover. It you do not have a stable bottom position, before standard back squats with a slow eccentric (lowering – 5 seconds).  Hammer mobility work after for a good 20-30 minutes.

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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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