WHITEBOARD – 10 October 2013

Workload: Power Clean (1) to Push-Press (3): Work to a set max Then: On the minute perform:  1 Power Clean + 3 Push Presses (65% max 3 rep) *The remainder of the minute perform burpees **Continue this cycle until you hit 85 Burpees Notes: Have Fun.

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WHITEBOARD – 09 October 2013

Workload: 800m Run to warm-up (slightly slower than 1 mile pace) Then: Mobility/Dynamic Warm-up Then: 400m x 4 – *Rest 90s inbetween runs Rest 3 minutes after last 400m and then perform: 200m x 4 – *Rest 45s inbetween runs Then: Stationary Bike – 60% effort for 8-12 minutes to cool down.  There should be very little drag … Continue reading →

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WHITEBOARD – 08 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 High Pull + 1 Power Snatch + 2 Overhead Squats Then: 5 Rounds of: 3 Snatch Grip Deadlifts (125% of max weight in complex) 6 Box Jumps (30/24) 9 Full Extension KB … 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...