WHITEBOARD – 05 September 2013

Workload: Power/Strength: Hang Clean: Work up to a max single. Hit 5 sets of 2 at 85% once single complete. Conditioning: 6 Rounds of: 5 Stiff Legged Deadlifts (Use 130% load of best max double snatch) 1 Rope Climb 8 Evil Wheels Notes: Have fun.

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WHITEBOARD – 03 September 2013

Workload: Back Squat: 4 sets of 10 – Use 98% 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 – 30 August 2013

Workload:  Muscle Snatch: Build to 1 rep max Then:  3 rounds of:  500m Row 3 sets of: 3 Muscle Snatch (75% 1 rep max) 5  Box Jumps (30/24”) 7 Goblet Step-ups (Each Leg & 40/20lb dumbbell) *20 minute CAP on workout. Notes:  Remember the CAP on the workout.  Either you finish the 3 rounds or … 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...