WHITEBOARD – 28 APRIL 2014

Workload:  A1. Back Squat – 4 sets of 2 reps (90% max) Then:  B1. 8 Minute AMRAP:  5 Hang Clean to Presses 10 Step-ups *Dumbbell = 25% best strict barbell press C1. Hollow Rock Holds  Spend 5-10 minutes working on holds. Notes: The back squats are slightly heavier than last week.  Sets of 2 across.  Per … Continue reading →

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WHITEBOARD – 25 April 2014

Workload:  A1. : Max Turkish Get-up (Each side to be executed to count) B1. 4 Rounds of: 400m Run 1 Rope Climb 10 Deadlifts (55% max) Notes: Have Fun.      

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WHITEBOARD – 24 April 2014

Workload:  A1. Clean & Jerk – Build to crisp 1 rep max *Deload to 85% – 2 sets of 2 Then:  B1. 5 Rounds of: 8 Shoulder Width Bench Presses (60% 1 Rep Max) 10 Toes to Bar Then:  C1. 2000m Row Notes: Aim to have your C&J 10% higher than best complex performed last week on 17APR2014. … 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...