WHITEBOARD – 06 December 2013

Workload: Front Squat: Build to a crisp 3 rep max *Deload to 80% and perform 3 additional sets. Then: On the Minute for 5 Minutes perform: 3 Cleans (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 Cleans (Full … Continue reading →

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WHITEBOARD – 05 December 2013

Workload: Bench Press: Work to 8 Rep Max.  Aim to have 5 lbs heavier than last time (21NOV2013) Deload to 2 Sets x 10 Reps x 62.5% Max set Then: 8 Rounds of: 2 Handstand Push-ups 10 Burpees Then: Max Set of Push-ups  Notes: Try to hit about a 5lb increase on the bench from … Continue reading →

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WHITEBOARD – 04 December 2013

Workload: Pause Back Squat: 4 sets of 5 at 80.00% of your sets of 5 on Monday Then: 15 Minute Bike Ride *Done at low intesntiy 60-70% effort. Make sure the bike is adjusted to let the legs almost come to full extension. Notes: Do enough mobility work to hit some nice positioning of the squats … 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...