WHITEBOARD – 19 September 2013

Workload: Power/Strength: Muscle Snatch: Work up to a max single. Hit 5 sets of 3 at 80% once single complete. Conditioning: 4 Rounds of: 400m Run 12 Pull-ups 10 Burpees Notes: Have fun.

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WHITEBOARD – 18 September 2013

Workload: 200m Sprints *Rest 40s between efforts and hit 9 Then: 800m Run at 1 mile pacing Notes: Make sure to warm-up fully.  This means you are sweating before you start your first sprint.  Take note of anything that feels off and triage it before and after.

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WHITEBOARD – 17 September 2013

Workload: Hang Clean: Build to 3 rep max. Then 3 sets at 85%. Then: 5 rounds or 10m AMRAP 5 deadlifts (load = 3 rep h. clean max) 7 Box Jumps (30/24”) 9 Toes-to-bar Notes: For the box jumps step down instead of jumping down for the workout. We haven’t done a lot of bounding … 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...