WHITEBOARD – 22 October 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 + 3 Mid-Hang (Below Knee) Power Snatches Then: 5 Rounds of: 1 Rope Climb 10 Full Extension KB Swings (100/70lbs) Then: 5 Rounds of: 5 Dead-Hang Pull-ups 15 Glute-Ham Raises Notes: … Continue reading →

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WHITEBOARD – 21 October 2013

Workload: Back Squat: Build to 10 Rep Max.  Should be done with some speed. *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:  3 Bear Cycles (50% 10 Rep Back Squat Max): 1 Power Clean 1 Front Squat 1 … Continue reading →

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WHITEBOARD – 18 October 2013

Workload: Front Squat: Build to crisp 2 rep max, then 4x5x70% Then: 4 Rounds of:  200m Run 20 Wallballs 4 Rounds of: 50 Double-Unders 10 Pistols (Alternating) Notes: See the “Crisp” comment?  That means there should be no real grinders in your max set.  I want the squats done with speed today. For the second … 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...