WHITEBOARD – 2 January 2015


Bench Press: 3 Sets of 10

*Perform 3 Sets of max pull-up grip dead hang holds on the pull-up bar in between sets.  Work on engaging and disengaging lats without breaking the elbow.


5 Rounds of:
30s Row
30s Rest

1 Minute of Max Wallballs
30s Rest

Notes: Post total wallballs and total calories rowed for the workout.  Post questions

One Response to “WHITEBOARD – 2 January 2015”
  1. Clean and Jerk: Worked up to 320×1. Ties previous 1 rep PR.
    Front Squat: 330×2, 280x5x2
    Push Press: Worked up to 265×3. 3 Rep PR.

    Final week of cycle next week. Goal is 280 (127 Kg) Snatch and 330 (150kg) Clean and Jerk.

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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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