WHITEBOARD – 16 September 2013

Workload: Back Squat: 4 sets of 5 – Use 103% of 10 rep max hit 05 August 2013. Then: 4 Tabata Intervals at each station: Row Push-up KB Swing (Chest – 70/55) Burpees *Rest 2 Minutes and repeat the entire cycle Notes: Have fun. Hope you had a great Labor Day.  

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WHITEBOARD – 13 September 2013

Workload: Clean to Press: Build up to a max single then do 4 sets of 1+3 at 85%.  (One clean + 3 Presses) Then: 3 Rounds of: 15 Thrusters (50% max clean and press weight) 15 Pull-ups Notes: Try not to slow the bar down in the transition from the clean to press. Try to … Continue reading →

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WHITEBOARD – 12 September 2013

Workload: Power/Strength: Muscle Snatch: Work up to a max single. Hit 5 sets of 3 at 80% once single complete. Conditioning: 6 Rounds of: 15 Glute-Ham Back Extensions 1 Rope Climb 8 Evil Wheels 1000m Row to finish Notes: Have fun.

Filed under Workouts of the Day

  • 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...