WHITEBOARD – 07 November 2013

Workload: Bench Press: Work to 10 Rep Max.  Aim to have 5-10 lbs heavier than last time (24OCT2013) Deload to 2 Sets x 10 Reps x 80% Max set Then: 21-15-9 Ring Dips Below Knee Hang Muscle Snatch (75/55lbs) Then: 500m Row Notes: Have fun and be hyper aware on your form with the muscle … Continue reading →

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WHITEBOARD – 06 November 2013

Workload: Pause Back Squat: 4 sets of 5 at 87.5% of your sets of 8 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: Yes, you are squatting again. Do enough mobility work to hit some … Continue reading →

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WHITEBOARD – 05 November 2013

Workload: Build up to a heavy single in the following barbell complex (deload to 85% and hit for 3 additional sets): 1 Snatch Pull + 2 Mid-Hang (Below Knee) Power Snatches Then: 5 Rounds of: 1 Rope Climb (Feet are used to grip) 10 Full Extension KB Swings (100/70lbs) Then: 5 Rounds of: 5 Dead-Hang … 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...