WHITEBOARD – 23 APRIL 2014

Workload:  A1. Back Squat: 2 sets of 5 at 75% load done on Monday (21APR2014) A2. Box Jump (Catch in 1/4 squat) 2 sets of 6 *Perform A1 & A2 as a superset Then: 1.5 mile Sandbag Carry or Sled drag (30% BW) Notes:  The weight should be heavy enough that it provides for a … Continue reading →

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WHITEBOARD – 22 April 2014

Workload:  A1. Max Snatch – Build to crisp 1 set max *Deload to 85% – 3 additional sets at 2 **Goodluck and hopefully you have a PR in you. Then:  B1. 5 Rounds of:  5 Snatch Grip Deadlifts (90% best load on A1). 1 Rope Climb *Rest 90-120s between rounds.   Then:  C1. Tabata Kettlebell Swings … Continue reading →

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WHITEBOARD – 21 APRIL 2014

Workload:  A1. Back Squat – 6 sets of 2 reps (88% max) Then:  B1. Every other minute for 20 minutes:  5 Hang Clean (40% Max clean + 5lbs each round) 1 Rack to overhead C1. Push-up Ladder (On the minute ever minute):  4-8-12-16-20-24-etc Notes: The back squats are slightly heavier than last week.  Sets of 2 … 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...