WHITEBOARD – 13 January 2014

Workload:  Back Squat: 4 Sets of 6 **Use 82.5% of max set of three on 06JAN2014 Then:  8 Rounds of: Step-Ups – 14 (Total) Alternating DB Press – 10 (Total) Bent DB Rows – 7 *Use same weight for all movements.  Approx. 1/5 max Barbell Press Then:  10-15 Minutes of steady state low intensity Cardio … Continue reading →

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WHITEBOARD – 09 January 2013

Workload: Front Squat: Build to a crisp 5 rep max *Deload to 80% and perform 3 additional sets. Then: 6 Rounds: Row 250 meters 1 Rope Climb 6 Evil Wheels Notes: “A CRISP 5 rep max”.  We want speed and the same receiving positioning as a deep clean.

Filed under Workouts of the Day

WHITEBOARD – 09 January 2014

Workload: Bench Press: 5 sets of 6. *Load is straight across: equals heavy set of 8 on Then: 10 Minute AMRAP: 20 Push-ups 10 Pistols (Alternating) 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 either pick a … 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...