WHITEBOARD – 04 November 2013

Workload: Back Squat: 5 sets of 8 *All reps/sets should be done at 10 rep max completed TWO weeks ago. Then: 15 Minute AMRAP:3 Bear Cycles (55%  Back Squat Load): 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 50 Double Unders Notes: POSITIONING, POSITIONING, POSITIONING.  The second part is … Continue reading →

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WHITEBOARD – 01 November 2013

Workload: Clean to Front Squat: 1+5X80%, 1+5×85%, 1+5×95%, 1+5×80%, 1+5×80% *All Percentages are based on 10 rep back squat performed this Monday. Then: 5 rounds of: 9 Thrusters (95/65 lbs) 9 Kipping Pull-ups Notes: If the percentages are off and you can’t hit the sets of five relatively crisply then back it down. If your … Continue reading →

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WHITEBOARD – 31 October 2013

Workload: A1. Push Press: Work to 5 Rep Max.  Deload to 2 Sets x 5 Reps x 85% Max set Then: B1. 7 Rounds of: 8 Ring Push-ups 5 H. Hang Muscle Snatches (45% max snatch) Then: C1. Tabata Row (8 Cycles) – Calorie Count Notes: Have fun and be hyper aware on your form … 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...