WHITEBOARD – 30 October 2013

Workload: Pause Back Squat: 4 sets of 5 at 85% of your max 10 rep done 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 … Continue reading →

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WHITEBOARD – 29 October 2013

Workload: Build up to a heavy single in the following barbell complex: A1. 1 Power Clean + 1 Push Jerk Deload to 80% and hit the following for 3 sets: A2. 1 Power Clean + 1 High Hang Power Clean + 2 Push Jerks Then: B1. 5 Rounds of:  5 Deadhang Chin-ups (45lb Dumbbell) 10 … Continue reading →

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WHITEBOARD – 28 October 2013

Workload: Back Squat: Build to 10 Rep Max.   *Try to add 5-10lbs from last week **3 additional sets of 10 need to be within 85% of your max.  You can hit these going up or down. Then: 15 Minute AMRAP: 1 Bear Cycles (65% 10 Rep Back Squat Max): 1 Power Clean 1 Front … 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...