WHITEBOARD – 27 February 2014

Workload: Bench Press: 3 rep max *Deload to 85% and hit 2 sets of 5 Then: 21-15-9: Ring Dips Pistols *100 Double unders after each set (300 singles if you can not do doubles) Notes: Good luck.  Again, if you can’t do a proper pistols sub out for weighted step-ups with controlled negatives or goblet squats. … Continue reading →

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WHITEBOARD – 26 February 2014

Workload:  15-20m Bike Ride (65-70% effort): Then: 30 Minutes dedicated Mobility. Focus on soft tissue and then move to mobilization. Notes:   Get the volume in and don’t kill yourself

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WHITEBOARD – 25 February 2014

Workload: A1. Max Snatch *Collect a total of 5 reps within 90% of max for the day. It does not matter if you hit these going up or down. Then: B.1. 21-15-9 Kettlebell Swing 70/55 – Full Extension *Perform the following in-between sets of swings: 1 Rope Climb 500m Row Notes:  Good luck 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...