WHITEBOARD – 18 April 2014

Workload:  A. 1 Rep Max Pull-up *Build to a 1 rep max pull-up.  Then 2 sets of 3 at 65% B. On the minute for 8 Minutes 5 Thrusters (60%) Then:  C. 3 Rounds of:  400m Run 21 KB Swings (FE: 55/35lb) 12 Pull-ups Notes: Rest up inbetween A1 and A2.  If you don’t have a … Continue reading →

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WHITEBOARD – 17 April 2014

Workload:  A1. Clean (1) + H. Clean (1) + Split Jerk (1) – Build to crisp 1 set max *Deload to 85% – 3 sets of 2 Then:  B1. 5 Rounds of: 8 Dumbbell Alternating Shoulder presses (pick a weight you can complete all 8 reps with but is challenging) 10 Glute-Ham Sit-ups Then:  C1. 4 Rounds … Continue reading →

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WHITEBOARD – 16 APRIL 2014

        Workload:  Back Squat: 2 sets of 5 at 80% load done on Monday (14APR2014) Then: 1.5 mile Sandbag Carry or Sled drag (30% BW) Notes:  The weight should be heavy enough that it provides for a little stimulus but not too heavy to make your deviate from your normal walking form. … 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...