WHITEBOARD – 19 February 2015

Workload:  A1. Close Grip Bench Press: 5 sets of 1 *Grip should be shoulder distance, no further out. **Escalate load between sets if you feel good. 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 Then: … Continue reading →

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WHITEBOARD – 17 February 2015

Workload: Complex: Clean Pull (1) + Hang Clean (1) *Work up to max for the day in the complex. Deload to 85% and hit for 3 additional sets. Then: 2 Rounds of 300m Row Then: 2 Rounds: 20 Back Extensions 25 Kettlebell Swings (55/35) Then: 5 Muscle-ups – 2 Rope Climbs (Wrapped) for substitution Notes: The … Continue reading →

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WHITEBOARD – 16 February 2015

Workload: Back Squat: 5×1- Add 5-10lbs from last week. Then: 4 Sets of: 50 Double-Unders 12 Dumbbell Thrusters (pick weight) 10 Toes to Bar 8 Burpees Notes: For the singles just bump the weight from last week. Don’t go to max. We will be testing new max next week. Keep singles crisp with good speed. … 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...