WHITEBOARD – 02 October 2013

Workload: 800m Run to warm-up (slightly slower than 1 mile pace) Then: Mobility/Dynamic Warm-up Then: 400m x 3 – *Rest 90s inbetween runs Rest 3 minutes after last 400m and then perform: 200m x 6 – *Rest 45s inbetween runs Then: Stationary Bike – 60% effort for 8-12 minutes to cool down.  There should be very … Continue reading →

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WHITEBOARD – 01 October 2013

Workload: Build up to a heavy single in the following barbell complex (deload to 85% and hit for 3 additional sets): 1 Clean Pull + 2 H. Clean Pulls + 1 H. Clean Then: 8 Minute AMRAP 150m Row 10 Toes-to-bar 5 Chest-to-bar pull-ups Notes:  Here is an example of complex but with 2 Jerks … Continue reading →

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WHITEBOARD – 30 September 2013

Workload: Back Squat: Build to a max set of 3.  Should be done with some speed.  *3x3x85% once max hit Then: 10 Minute AMRAP 10 Thrusters (100/70lbs) 20 Double-Unders 5 Handstand Push-ups Notes: Have fun.  

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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...