WHITEBOARD – 21 November 2017

Posted by beyultraining on November 21, 2017 · Leave a Comment 

STRENGTH: A1. Weighted Shoulder Dislocates – 4 sets of 8: Pick a light weight to add to stick. The speed should be the same throughout the range of motion. A2. Kettlebell Windmill: 4 sets of 6 (each side) B1. Bench Press: 8rm for the day (5-15lbs heavier than last week), then 10-15% less for 3-4 sets of 8 Workout: 10 … Continue reading →

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WHITEBOARD – 20 November 2017

Posted by beyultraining on November 20, 2017 · Leave a Comment 

Warm-up/Strength: A1. Straddle-Up: 3 sets of 8 A2. Stiff Legged Windmill – 5 Reps each side C1. Back Squat: Build up to a 8rm max for the day, 5-15lbs heavier than last week. Take 10-15% off and hit for 3-4 more sets of 8 Conditioning: 12 Minute AMRAP: 150m Row 20 Ketttlebell Swing (55/35) 6 … Continue reading →

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WHITEBOARD – 16 November 2017

Posted by beyultraining on November 16, 2017 · Leave a Comment 

Warm-up/Strength: A1. Straddle Oblique Reaches: 3 sets of 8 each A2. Standing Trunk Circle: 5 Reps each way B1. Pull-up Hold on BAR: 3 sets of 30s B2. Bent Twisting Lat Stretch 15s Hold eSide* C. Deadlift: Crisp 5rm (~72.5-77.5% of 1 rep max), then deload 10-15% and hit for 2-3 sets Workout: 3 Rounds of:  400m … Continue reading →

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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...