WHITEBOARD – 11 September 2013

Workload: 200m Sprints *Rest 40s between efforts and hit 8 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 – 10 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 P. Clean + 1 P. 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 … Continue reading →

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WHITEBOARD – 06 September 2013

Workload: 1 rep max Thruster Then: 5 Rounds of: 10 Thrusters (115/75lbs) 9 pull-ups Notes: If 115 is more than 50% of your 1 rep thruster max use 50% for the workout.

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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...