WHITEBOARD – 04 JUNE 2013

Workload:  Chin-up: Build to 1 rep max. Then: 10 Rounds of:  150m Row 1 L-Seat Pull-up 3 Chin-ups Notes: Your legs may feel worse tomorrow.  Sorry.

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WHITEBOARD – 03 JUNE 2013

Workload: Back Squat: 3 Rep Max – 90%x3, 80%x3 (Add 5% from last week’s 5 rep) Then: 3 rounds of: 75 Double-Unders 20 Dumbbell Clean to presses (1/4 1 rep barbell press) 20 Pistols Notes: Add 5% from last week’s 5 rep max.  If you FAIL, please post or notice me.  We will determine how you … Continue reading →

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WHITEBOARD – 31 MAY 2013

Workload: “Helen” 3 Rounds of: 400m Run 21 Kettlebell Swings 12 Kipping Pull-ups Last time Helen came around was 05APR2013. Notes: Remember running? Remember kipping pull-ups? Have fun with this one.  I highly recommend flossing the hip and opening up the hamstrings and your internal rotation of the hip before this one.

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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...