WHITEBOARD – 14 November 2016

Strength: A1. Tuck-up: 5x8rep A2. Stiff Legged Windmill: 5e side B. Back Squat: 3 Sets of 5, then 1 set of 8 if you have it. – 75% working max Workout: 6 Rounds or 15m: 10- Side-to-side squats (Cossack) w/ 35lb KB to chest 10 Death March – Each DB = 10% max squat 2O … Continue reading →

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WHITEBOARD – 11 November 2016

  Strength: A1.Elbow Side Plank Twist: 4×10 reps A2.Standing Oblique Side Bend: 5r each side B. Heavy Clean Pulls: 5 sets of 3 – 50% deadlift max *Clean pulls are very different than deadlifts. You are mimicking the upright torso and leg drive needed for a clean. *Nice video from Hook-Grip of the Georgian team … Continue reading →

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WHITEBOARD – 10 November 2016

Strength: A1. Forearm Plank: 5 sets of 48s* A2. Reverse Hyper Points: 10 *Plank is done with weight distributed across forearms. Take a look at the picture from 15AUG2016 for visualization B. Power Clean:  4 sets of 2 – 77.5% 1 rep max, 3 sets of 1 at 82.5% Workout: For time: Double-Unders 10-20-30-40-50-60 Wallballs 30-25-20-15-10-5

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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...