WHITEBOARD – 27 March 2014

Workload:  A1. Clean Pull (1) + H. Clean (1) + Front Squats (3) – Build to crisp 1 set max *Deload to 85% – 3 sets of 2 Then:  B1. 7 Rounds of: 1 Minute Max effort bike sprint 6  Towel Pull-ups (Rest Remaining minute) B2. 10 Minute easy bike ride (65-70% effort) Notes: You will be … Continue reading →

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WHITEBOARD – 26 March 2014

Workload:  15-20m Low intensity Cardio (65-70% effort): Then: Mobility: Pick your biggest issues and attack them. Notes:  In the upcoming weeks Wednesday’s will be shifting.  They won’t be difficult but the movement prescription will become more specific.  Take this time to enjoy doing very little.

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WHITEBOARD – 25 March 2014

Workload:  A1. Halting Snatch Deadlift (2) + Hang Snatch (Mid-Thigh) – Build to crisp 1 set max *Deload to 85% – 3 additional sets Then:  B1. 5 Rounds of:  10 Death Marches (Dumbbells = 1/5 – 10 TOTAL) 5 Chin-ups (Weighted – 15-20% 1 rep max) *Rest 90-120s between rounds.   Then:  C1. On the … 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...