WHITEBOARD – 01JUL2013

Workload: Front Squat: Work up to 5 rep max for the day. Then 2 sets of 5 at 85% the max. Then: 5 Rounds of: 10 Push-ups 15 Kettlebell Swings 3 Handstand Push-ups Then: Max set of Push-ups Notes: Hit a 5 rep max to build our next squat cycle off of. For the second … Continue reading →

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WHITEBOARD – 28 June 2013

Workload: 1 Minute Row 1 Minute Rest 1 Minute Row Immediately after: 3 Sets of: 1 Rope Climb 10 Push-ups 10 Goblet Squats (1/4 bodyweight) *Rest 120s and Repeat for 2 total rounds. Notes: Fun

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WHITEBOARD – 27 June 2013

Workload: Deadlift: Build up to 3 reps at 77% your lifetime max.  Perform 3 sets of 3 at this weight. Then: 5 Rounds of: 6 Ring Pull-ups 20s Hollow Rock Hold or Rock 10 Kettlebell Swings Notes: Today is not meant to be a conditioning day.  The second part of the workout is not to … 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...