WHITEBOARD – 08 January 2014


2000m Row (70% effort)


10 Row Intervals: 30s On – 30s Off


30 Minutes dedicated Mobility. Focus on soft tissue and then move to traditional stretching or PNF.

Notes: The 2000m row is to warm up the body.  The second part are some intervals to get some conditioning in.  Don’t do these at a true 100%.  Get the volume in and make it about 85-90% effort.

3 Responses to “WHITEBOARD – 08 January 2014”
  1. Dedik says:

    2000 meter row: 8:04 trying to keep a 2 minute/500m pace

    10 row intervals: 1,560m


  2. Dara says:

    1 mile run, 10:00
    then 30s on/off on treadmill

  3. AM: Back Squat – 245x5x2sets

    PM: Clean to Press – worked up to 185

    Some mobility and gymnastic stuff just to screw around.

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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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