WHITEBOARD – 08 August 2013

Workload: Deadlift: Build up to 2 rep max.  Perform 3 sets of 1 at this weight Then: 5 Rounds of: 250m Row 1 Rope Climb 8 Hanging Leg Raises Notes: Have fun.  Don’t let the tension drop out on the hanging leg raises.  If you let your legs drop past your hips and you soften … Continue reading →

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WHITEBOARD – 07 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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WHITEBOARD – 06 August 2013

Workload: Power/Strength: Power Clean: Work up to a max double.  Hit 5 sets of 2 at 85% or above.  This would include all sets working up to and after max. 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.

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...