WHITEBOARD – 09 January 2013


Front Squat: Build to a crisp 5 rep max

*Deload to 80% and perform 3 additional sets.


6 Rounds:
Row 250 meters
1 Rope Climb
6 Evil Wheels

Notes: “A CRISP 5 rep max”.  We want speed and the same receiving positioning as a deep clean.

One Response to “WHITEBOARD – 09 January 2013”
  1. Dara says:

    5×10 goblet squats 50#
    3×10 lunges 15# DB
    3×10 leg extenions 75#

    sub 200m run
    6 lat pull downs
    12 weighted sit ups

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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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