WHITEBOARD – 25 October 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: “Helen” 3 Rounds of:  400m Run 21 Kettlebell Swings 12 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 – 24 October 2013

Workload: Bench Press: Work to 10 Rep Max.  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 snatches.  Hit below knee on each one and make sure … Continue reading →

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WHITEBOARD – 23 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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  • 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...