WHITEBOARD – 19 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 – 17 March 2014

Workload:  A1. Hang Snatch (Mid-Thigh) – Build to crisp 2 rep max *Deload to 85% – 3 sets of 2 Then:  A2. 5 Rounds of:  12 Back Extensions (45/25lb DB held to chest) 5 Pull-ups (Weighted – 15-20% 1 rep max) *Rest 90-120s between rounds.   Then:  B1. Tabata Intervals (Row): 8 Intervals (20s on 10s … Continue reading →

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WHITEBOARD – 17 March 2014

Workload:  A1. Back Squat – 3 sets of 8 (72.5% 1 Rep Max) Then:  A2. 3 Rounds of:  8 DB Step-Ups (Total DB weight = 25% Current 1 rep Back Squat) Max Set Straight Bar Dips *Rest 90-120s between rounds.  Very controlled Step-ups & failure on dips once speed  form deviate slightly.   Then:  B1. … 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...