WHITEBOARD – 06 April 2015

Workload:  Back Squat: 5 sets of 3 *5 second negative and 2 second hold in bottom on 1st rep only! Use approximately 85% max. Then: 15 Minute AMRAP: 200m Run 10 Wallballs (+2) 10 Push-ups (+2) 10 Sit-ups (+2) *Each round increase the reps of the movements by 2 (10,12,14,16, etc). Notes: Happy late Easter for those … Continue reading →

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WHITEBOARD – 03 April 2015

Workload: Dead-hang Hold (Pull-up Grip): 4 Sets of 60s or max holds *If going to max drop off 3-4 seconds early thus not going to a true failure point Then: 5 Minute AMRAP: 30 Double-Unders 10 Kipping Pull-ups 10 Burpees Notes: For the AMRAP I would recommend making sure your ankle ROM is good after … Continue reading →

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WHITEBOARD – 02 April 2015

Workload: A1. One Arm Alt. Dumbbell Presses – 4 sets of 10 (each side) *Pick a weight that you can hit across the sets. 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 with this movement. Then: 5 Rounds … 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...