WHITEBOARD – 11 June 2013

Workload: 4x400m Sprints  *Rest 120s 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 – 11 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: 12 Glute-Ham Back Extensions (45/25lb plate) 250m Row 8 Inverted Rows Notes: Have fun.

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WHITEBOARD – 10 JUNE 2013

Workload: Back Squat: 3 Rep Max – 90%x3, 80%x3 (Add 5-10 from last week’s 3 rep) Then: 6 rounds of: 1 Clean + 5 Strict Presses 5 Evil Wheels 1 Clean + 5 Lunges (Each Leg) *For the barbell movement use 70-75% 1 rep barbell strict press. Notes: Add 5-10lbs from last week’s 3 rep max.  … 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...