WHITEBOARD – 20 June 2013

Workload: Power/Strength: Power Snatch: Work up to a max single.  Then hit doubles at 85% for 6 sets Conditioning: 5 Rounds of: 12 Glute-Ham Back Extensions (45/25lb plate) 8 Inverted Rows 15 Kettlebell Swings (70/55lb) Notes: Have fun.

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WHITEBOARD – 19 June 2013

Workload: 4x400m Sprints  *Rest 100s 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 – 18 JUNE 2013

Workload:  Pull-up: Build to 3 rep max. Then: 10 Rounds of:  150m Row 2 L-Seat Pull-up 2 Chin-ups Notes: Easy day.

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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...