WHITEBOARD – 10 April 2015

Workload: 5 Supersets of the following: A1. Strict Rope Climb: 1 A2: Cuban Press: 6 *Rest 90s inbetween sets Then: 15m AMRAP: 100m Sled Drag (1/2 BW) 30 Kettlebell Swings (35/55 Full Extension) 20 Knees to Elbows Notes: Lower the sled wait if need be. It shouldn’t be a sprint speed. Faster walking would be … Continue reading →

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WHITEBOARD – 09 April 2015

Workload: Push Press: Build to a 3 Rep Max. *Deload to 90%x3 reps, then 85%x3 reps. Then: 9 Minute AMRAP: 10 Dumbbell Death Marches 5 Dumbbell One-Arm Snatches (From the hang and 5e side) 20 Double-Unders (+15 every rounds) *If doing singles start at 50 and add 30 reps each round. **Dumbbells should be 20% … Continue reading →

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WHITEBOARD – 07 April 2015

Workload:  On the minute for 15 Minutes 1 Clean perform:  Reps 1-5: 74% Reps 6-10: 79% Reps 11-15: 84% Then: 5 Rounds of:  500m Row: Rest 75s inbetween splits Then: Body building super-set, 4 Rounds of:  C1. Inverted Rows: 5 C2. Dumbbell Bicep Curls: 20 Notes:The thing is a boydbuilding superset. Enjoy it and get a pump … 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...