WHITEBOARD – 16 January 2014

Workload: Push Press: Work up to a 3 rep max. *De-load is 3 sets of 3 at 85-90% Then: 10 Rounds of (20m CAP): 2 Handstand Push-ups 16 Walking Lunges (45/25lb plate overhead) 200m Row Notes:  Have fun.

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WHITEBOARD – 15 January 2014

Workload:  2200m 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 2200m 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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WHITEBOARD – 13 January 2013

Workload: Build up to a heavy single in the following barbell complex: A1. 1 Snatch Pull + 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 Kettlebell Swing (100/70lbs) 5-3-2 Pull-up Notes:  Movements are meant to be done with … 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...