WHITEBOARD – 07 April 2014

Workload:  A1. Back Squat – 3 sets of 5 (80% 1 Rep Max) Then:  B1. 5 Rounds of:  10 Pistols (Total) 8 Ring Dips C1. On the Minute perform:  Minute 1: 10 Burpees Minute 2: 10 Wallballs (+3 Reps each cycle – STOP at round of 28) Notes: The back squats are slightly heavier than last … Continue reading →

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WHITEBOARD – 04 APRIL 2014

Workload:  A1. Clean Pull (1) + H. Clean (1) + Front Squats (2) – Build to crisp 1 set max *Deload to 85% – 3 sets of 2 Then:  B1. Kettlebell Swings 5-10-15-20-25-30-35 (Chest: 70/55) Air Squat to Box Jump: 7 each round (30/24 – STEP DOWN) Notes: Same complex as last Thursday.  If you have questions … Continue reading →

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WHITEBOARD – 03 April 2014

Workload:  A1. Bench Press – Build to crisp 3 rep max *Hit a total of 5 sets of 3 within 85% of the max (Going up or down) Then:  B1. 7 Minute AMRAP 5 Push-ups 5 Burpees 10 Toes-to-bar B2. 10 Minute easy bike ride (65-70% effort) Notes: Have fun.  Before you hit the bench press make sure … 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...