WHITEBOARD – 24 January 2013

Workload: Front Squat: Build to a crisp 2 rep max *Deload to 80% and perform 4setsx3reps Then: 8 Rounds: 100m Shuttle (50 out, 50 in) 1 Clean + 5 Thrusters (1/2 BW) Rest 5-8 minutes then perform:  10 Minutes Turkish Get-up Work: Build up to a confident max on both arms.  Use the full 10 … Continue reading →

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WHITEBOARD – 23 January 2014

Workload: Bench Press: 6 sets of 4. *Load is straight across: equals 102.5-105% of 6 on 09JAN2014 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 – 22 January 2014

Workload:  2300m Row (70% effort) Then: 10 Row Intervals: 30s On – 30s Off Then: 30 Minutes dedicated Mobility. Focus on soft tissue and then move to traditional stretching or PNF. Notes: The 2300m row is to warm up the body.  The second part are some intervals to get some conditioning in.  Don’t do these … 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...