WHITEBOARD – 16 August 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: 400m Run 15 Thrusters (50% max clean and press weight) 15 Kettlebell Swings (70/55lbs) Notes: Try not to slow the bar down in the transition from the clean … Continue reading →

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WHITEBOARD – 15 August 2013

Workload: Deadlift: Build up to 6 sets of 1 at the weight that you hit last week for the double.  If you missed last week perform last weeks strength portion (08 AUG 2013) Then: 7 Rounds of: 30 Double Unders 1 Rope Climb 6 Evil Wheels Notes:  Remember if you didn’t hit the previous deadlift … Continue reading →

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WHITEBOARD – 14 August 2013

Workload: 4x400m Sprints  *Rest 75s 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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  • 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...