WHITEBOARD – 20 January 2013

Workload: Build up to a heavy single in the following barbell complex: A1. 2 Clean Pulls + 1 Hang Clean Deload to 80% and hit the following for 3 sets: A2. 2 Clean Pulls + 1 Hang Clean Then: 3 Rounds: 5-3-2 Deadlifts 5-3-2 Weighted Chin-up (Approximately 1/5 of 1 rep max load) Then: Row … Continue reading →

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WHITEBOARD – 20 January 2014

Workload:  Back Squat: 4 Sets of 6 **Use 85% of max set of three on 06JAN2014 Then:  6 Rounds of: Pistols – 10 (Total) Handstand Push-up to 10 second hold – 1 Push-up: 10 (w/1 sec pause at bottom)  Then:  3000m Row Then:  Internal Rotation Shoulder Mobility: Ball smash work to pec and anterior delt tissue, … Continue reading →

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WHITEBOARD – 17 January 2013

Workload: Front Squat: Build to a crisp 3 rep max *Deload to 80% and perform 4 additional sets. 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 … 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...