WHITEBOARD – 05 August 2013

Workload: Back Squat: Work up to a 10 rep Max Then: 3 rounds of:  400m Run 3 sets of:  10 Push-ups 5 Clean to Presses (50% max strict press) 10 Ball Slams Notes: Hit a good number on the back squat but nothing too crazy.  We are back on a Back Squat cycle.

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WHITEBOARD – 2 August 2013

Workload: 10 Minute AMRAP:  10 Wallballs (20/14lbs) 15 Kettlebell Swings (55/35lbs) 10 Push-ups 4 Minute AMRAP:  7 Burpees 7 Weighted Sit-ups (30/15lbs) Notes: Perform the workouts back-to-back.  No rest inbetween the 10 and 4 minutes AMRAPs.  Have fun.  I expect 8 & 4 rounds.

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WHITEBOARD – 01 August 2013

Workload: Deadlift: Build up to 3 rep max.  Perform 4 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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  • 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...