WHITEBOARD – 24 September 2013

Workload: Build up to a heavy single in the following barbell complex (deload to 85% and hit for 3 additional sets): 1 Hang Clean + 1 Clean + 1 Push-Press Then: 4 Rounds of: 30s Wallball (20/14) 30s Kettlebell Swing (55/35lb) *Rest 1 Minute 4 Rounds of: 30s Burpees 30s Push-ups *Rest 1 Minute 2 … Continue reading →

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WHITEBOARD – 23 September 2013

Workload: Back Squat: 3 sets of 5 – Use 105% of 10 rep max hit 05 August 2013. Then: 10 Rounds of 10 Dumbbell Step-ups 8 Bent Rows 6 Neutral Grip Push-ups *Dumbbells = 20% bodyweight Notes: For the second part the neutral grip push-ups are done while holding on to your dumbbells. The dumbbells … Continue reading →

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WHITEBOARD – 20 September 2013

Workload:  On the minute for 10 Minutes perform:  3 Power Cleans + 2 Front Squats (70% Clean Max) *Rest 3-5 Minute then perform: 10 Minute AMRAP or 5 Rounds:  15 Wallballs 3 Muscle-Ups Notes: For the first part make sure you are using 70% of your 1 rep max.  If you are not able to … 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...