WHITEBOARD – 07 October 2013

Workload: Back Squat: Build to a max set of 2.  Should be done with some speed.  *3x3x85% once max hit Then: A1. 4 Rounds of:  30s Row 30s Rest A2. 4 Rounds of:  30s Rope Whip 30s Rest B1. 5 Rounds of: 8 Push-ups 10 Air Squats Notes: Have fun.  A1, A2, and B1 are done … Continue reading →

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WHITEBOARD – 04 October 2013

Workload: Front Squat: Build to crisp 5 rep max, then 4x5x90% Then: 2 Rounds of: 3 Sets of:  200m Run 15 Wallballs 3 Sets of: 40 Double-Unders 15 Push-ups 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 … Continue reading →

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WHITEBOARD – 03 October 2013

Workload: Muscle Snatch: Work to 3 Rep Max Then: On the minute perform:  3 Muscle Snatches (70% max 3 rep) *The remainder of the minute perform full extension KB Swings (55/35lbs) **Continue this cycle until you hit 100 KB Swings Notes: Have fun and be hyper aware on your form with the muscle snatches and … 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...