WHITEBOARD – 20 November 2013

Workload: Overhead Squats: 10 reps x 5 sets x 50% max snatch  Then: 20 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 and then hop on the … Continue reading →

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WHITEBOARD – 19 November 2013

Workload: Build up to a heavy single in the following barbell complex (deload to 85% and hit (1+2) for 3 additional sets): 1 Snatch Pull + 1 Mid-Hang (Below Knee) Power Snatches Then: 6 Rounds of: 6 Barbell Bent Row (Load = Heaviest Complex Weight) 12 Stiff Legged Deadlifts (Load = Heaviest Complex Weight) Then: … Continue reading →

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WHITEBOARD – 18 November 2013

Workload: Back Squat: 4 sets of 6 *All reps/sets should be done at (105%) 10 rep max completed THREE weeks ago. Then: 15 Minute AMRAP: 3 Squat Cleans (65% Squat load) 50 Double Unders 3 Handstand Push-ups Notes: POSITIONING, POSITIONING, POSITIONING.  The second part is a barbell complex mixed with cardio.  Anytime this is done you … 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...