WHITEBOARD – 11 March 2014

Workload:  Clean to Strict Press – Work to a crisp 1 rep max. *Deload to 65% and perform 4 sets of (1 Clean + 3 Presses) Then: 21-15-9 Deadlift (225/135lbs) Inverted Rows Notes: See the word “crisp”?  Don’t kill yourself, keep it clean and smooth.  If the deadlift weight is above 50% of your max use … Continue reading →

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WHITEBOARD – 10 March 2014

Workload:  Back Squat – 10 Reps x 3 Sets x 60% Then:  10 Minute “Strict Cindy” 5 Strict Pull-ups 10 Push-ups 15 Air Squats Notes: We are continuing our transition from our previous cycle to the next.  You won’t have any max attempts at strength/power work this week.  The total volume will also stay down, so … Continue reading →

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WHITEBOARD – 07 March 2014

Workload: Helen w/ a row. 3 rounds of: 500m Row 21 Kettlebell Swings (55/35) 12 Pull-ups Notes: Have fun.  Utilize the extra time to hit some mobility.

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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...