WHITEBOARD – 21 August 2013

Workload: 4x400m Sprints  *Rest 60s between efforts Then: Mobility Work – Focus on soft tissue work & the fascia around the core.  Think gut smash, and back of hip over to the front hip flexors.  If your hamstrings are fried hit them with a bar or ball and take a look at internal rotation with … Continue reading →

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WHITEBOARD – 20 August 2013

Workload: Power/Strength: Power Clean: Work up to a max.  Deload to 85% (4 sets of 2). Conditioning: 6 Rounds of: 10 Stiff Legged Deadlifts (Use load of best max double snatch) 8 Bent Over Rows 6 Pull-ups Notes: Have fun.

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WHITEBOARD – 19 August 2013

Workload: Back Squat: 4 sets of 10 – Use 93% of 10 rep max hit last Monday. Then: 6 Minute AMRAP:  200m Run 10 Wallballs (20/14) 5 Minutes AMRAP: 150m Row 10 Push-ups 4 Minutes AMRAP: 6 Burpees 10 Sit-ups *Rest 30 seconds between AMRAPs Notes: If you didn’t hit the 10 rep max from two … 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...