WHITEBOARD – 20 February 2014

Workload: Push Press: 6 sets of 3. *Load is straight across: equals 90% best 3 rep max Then: 10 Minute AMRAP: 8 Ring Dips 10 Weighted Cossak Squat (1/4th bodyweight) 25 Double-Unders Notes: If the sets get too heavy, deload down after the second set.  For the second part, if you are not proficient in Double-Unders … Continue reading →

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WHITEBOARD – 19 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 – 18 February 2013

Workload: Build up to a heavy single in the following barbell complex: A1. Build to a 1 rep Power Clean Max *If you feel good go for a PR, Deload to 80% and hit the following for 4 sets: A2. 2 Power Cleans Then: 21-15-9 Deadlift -80% your max Power clean load Chin-ups (Deadhang) Then: … 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...