WHITEBOARD – 06 March 2014

Workload: Push Press: 1 rep max *Go for PR if you have it Then: 21-15-9: Bar Dips Goblet Squats (1/5 BW) Back Extensions (1 sec pause at top) Notes: For the second part, make sure your glutes are fired while holding the pause.  You should be initiating the pull upwards of the back extension by clenching … Continue reading →

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WHITEBOARD – 05 March 2014

Workload:  15-20m Bike Ride (65-70% effort): Then: 30 Minutes fun. Pick a movement you have been wanting to work on.  Work through it and don’t kill yourself over it.  Remember what it was like to move just for the sake of moving. Notes:   Get the volume in and don’t kill yourself

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WHITEBOARD – 04 March 2014

Workload: A1. Muscle Snatch *8 sets of 3 at approximately 75% max muscle snatch. Then: B.1. 21-15-9 Kettlebell Swing 55/35 – Full Extension *Perform the following in-between sets of swings: 1 Rope Climb 250m Row Notes:  Workout is the same as last Tuesday except lower volume row and lighter KB swings.  If you don’t know … 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...