WHITEBOARD – 12 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 – 11 February 2013

Workload: Build up to a heavy single in the following barbell complex: A1. Muscle Snatch x 1 Deload to 80% and hit the following for 4 sets: A2. Muscle Snatch x 3 Then: 3 Rounds: 10-6-4 Kettlebell Swing 70/55 – Full Extension 5-3-2 Weighted Chin-up (Approximately 1/5 of 1 rep max load) Then: Row 2000m  … Continue reading →

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WHITEBOARD – 11 FEB 2014

Workload:  Back Squat:  5 sets of 5 at 105% 5s done on 04FEB2014 *If you did not hit 3 rep maxtwo weeks ago perform 3 rep max. Then:  10 Rounds of: 5 Strict Push-ups (Elbows at 90 degrees while chest& thighs touch the ground) 5 Pistols (Each leg) 5 Deadhang Pull-ups Then:  8 Intervals: Tabata … 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...