WHITEBOARD – 29 January 2014

Workload:  2500m Row (75% effort)Then: Then: 30 Minutes dedicated Mobility. Focus on soft tissue and then move to traditional stretching or PNF. Notes:   Get the volume in and don’t kill yourself.

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WHITEBOARD – 28 January 2013

Workload: Build up to a heavy single in the following barbell complex: A1. 2 Snatch Pulls + 1 Hang Snatch Deload to 80% and hit the following for 3 sets: A2. 1 Snatch Pull + 2 Hang Snatches Then: 3 Rounds: 10-6-4 KB Swings (100/70lbs) 5-3-2 Weighted Chin-up (Approximately 1/5 of 1 rep max load) … Continue reading →

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WHITEBOARD – 27 January 2014

Workload:  Back Squat:  Max Set of 3 *You should be able to hit about 10-15% higher than the working sets completed 20JAN2014.  Goodluck. Then:  ETM for 5 Minutes: 5 Clean to Presses (40% BW) *+1 every round (5, 6, 7, 8, 9) Then:  5 Rounds of 10 Pistols (Total) 8 Ring Push-ups (Chest to ground … 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...