WHITEBOARD – 25 June 2013

Workload: Power/Strength: Power Clean: Work up to a max single.  Hit 8 reps of 1 at 80% or above.  This would include all sets working up to and after max. Conditioning: 5 Rounds of: 20 Glute-Ham Back Extensions 200m Row 7 Inverted Rows Notes: Have fun.

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WHITEBOARD – 24 JUNE 2013

Workload: Back Squat: 1 Rep Max Then: 5 rounds of: 1 Clean + 6 Strict Presses + 8 Front Squats 6 Evil Wheels *For the barbell movement use 70-75% 1 rep barbell strict press. Notes: Go for a new back squat PR, or better then the back squat you were using for this cycle. This also … Continue reading →

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WHITEBOARD – 21 June 2013

Workload: 20 minute AMRAP 8 Bent Rows (Sandbag: 1/2 bodyweight) 100m Sandbag 5 Sandbag Squats 8 Push-ups Notes: I would recommend doing the carry with the sandbag on your back. BUT, make sure when you set it on your back it is evenly distributed across the traps. You should squeeze your butt to fully open … 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...