WHITEBOARD – 16 April 2015

Workload:  Superset:  A1. One Arm Alt. Dumbbell Presses – 4 sets of 10 (each side) *Pick a weight that you can hit across the sets. Compare to April 02 2015. A2. 4 Sets of 2 Skin-the-cat *Substitute weighted Shoulder Pass-throughs at 4 sets of 10 if you do not have a skin-the-cat. Be very cautious … Continue reading →

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WHITEBOARD – 14 April 2015

Workload:  On the minute for 15 Minutes 1 Snatch perform:  Reps 1-5: 77% Reps 6-10: 81% Reps 11-15: 84% *After your 15 rep you can move forward and try to hit more. Only do this if you hit all or almost all of your reps. Keep bumping up as you hit successful lifts. You can … Continue reading →

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WHITEBOARD – 13 April 2015

Workload:  Back Squat: 6 sets of 2 *5 second negative and 2 second hold in bottom on 1st rep only! Use approximately 88% max. Then: 5 Rounds for time: 20 Calorie Row 5 Ring Push-ups 10 Goblet Squats (DB = ~ 25% current barbell squat max) Notes: Enjoy.

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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...