WHITEBOARD – 02 March 2015

Workload:  4 Rounds of: A1. Pistols – 10 A2. Dumbbell Single Arm Presses – 10 *Weight the movements where you feel like you could do 3-5 additional reps after 10 total.  Rest 60s in between supersets. Then:  10 Minutes of “Cindy”  5 Pull-ups 10 Push-ups 15 Air Squats Notes: Away from a barbell this week. … Continue reading →

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WHITEBOARD – 27 February 2015

Workload:  1 min AMRAP: Box jumps (24/20 – STEP DOWN!) 2 min AMRAP: Burpees 1 min AMRAP: DB thrusters (35/20lbs) *Rest 2 Minutes & Repeat Notes: See the note about STEPPING DOWN. We have not done high volume jumping and getting rid of the eccentric will significantly lower the risk of the movement. Have fun with … Continue reading →

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WHITEBOARD – 26 February 2015

Workload:  A1. Close Grip Bench Press: Work to new max *Grip should be shoulder distance, no further out. A2. Weighted Shoulder Dislocates: 3 sets of 10 *Superset these with the bench. Slow and very controlled! 5-10lbs for most. TRY for a closer grip as your progress Complete: Row 500m 2 Handstand PUs 25 DU Row 350m … 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...