WHITEBOARD – 02 January 2013

Workload:  Muscle Snatch: Build to 1 rep max Muscle Snatch + 3 Overhead squats: 3 sets at 85% 1 rep M. Snatch Load Then:  10 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats Notes: Welcome to 2014. Hope everyone enjoyed their break and was able to relax as much as they could.  We … Continue reading →

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WHITEBOARD – 23 December 2013

Workload: Back Squat:5 sets of 5 *All reps/sets should be done at (100%) 5 rep squats done on 16 DEC 2013 Then: On the minute for 5 minutes: 5 Barbell Thrusters (105/70lbs) Then: 8 Rounds of: 10 Wallballs (20/14) 10 Push-ups Then: On the minute for 5 minutes: 5 Barbell Thrusters (105/70lbs Notes: Have fun.

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WHITEBOARD – 20 December 2013

Workload: Front Squat: Build to a crisp 2 rep max *Deload to 80% and perform 3 additional sets. Then: On the Minute for 5 Minutes perform: 3 Snatches (Full Squat receiving position) *Start weight at 50% max clean. Each successful round add 5-10lbs *Rest 2 minutes On the Minute for 5 Minutes perform:  2 Snatches … 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...