WHITEBOARD – 21 May 2013

Workload: Power/Strength: Push Press: Work up to a heavy set of 3, then back down to 90%x3, 85%x3 Conditioning: 5 Rounds of: 300m Row 1 L Seat Pull-up 2 Deadhang Pull-ups 4 Chin-ups Notes: Have fun. Work your rack position.  Hammer the lats and side arm pit area, tricep, and mobilize the front rack with … Continue reading →

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WHITEBOARD – 20 May 2013

Workload: Back Squat: 5 Rep Max – 90%x5, 80%x5 (Add 5-10lbs from last week) Then: 5 rounds of: 50 Double-Unders 5 Clean to Strict Presses (70% Max 1 Rep) 10 Barbell Step-ups (Use same weight as Clean to Presses) Notes: Add 5-10lbs from last week.  If you FAIL, please post or notice me.  We will determine how … Continue reading →

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WHITEBOARD – 17 MAY 2013

Workload: 20 minute AMRAP 100m Sandbag Carry (1/2 bodyweight) 8 Bent Over Rows 4 Ground to overheads 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...