WHITEBOARD – 08 January 2014

Workload:  2000m 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 2000m 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 – 07 January 2013

Workload: Build up to a heavy single in the following barbell complex: A1. 1 Clean deadlift + 1 Hang Clean + 1 Split Jerk  Deload to 80% and hit the following for 3 sets: A2. 1 Clean deadlift + 2 Hang clean + 1 Split Jerk Then: 3 Rounds:  5-3-2 Clean Deadlifts (90% complex load) … Continue reading →

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WHITEBOARD – 06 January 2014

Workload:  Back Squat: Build to 3 rep Max **Deload to 85%x3 Reps x 2 sets Then:  Couplet (10 Min CAP): Ring Dips: 2-4-6-8-10-8-6-4-2 One Arm DB Snatch (1/4BW): 10-8-6-4-2-4-6-8-10 *Reps per ARM Then:  10-15 Minutes of steady state low intensity Cardio (Bike Preferred) Notes: Build to a 3 Rep Max.  This will be a bench mark … 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...