WHITEBOARD – 08 May 2013

Workload:  15-20 Minute Low to Medium intensity Cardio Notes: This shouldn’t be a true 100% effort but not completely lax in effort as well. Do some serious mobility work after.

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WHITEBOARD – 07 May 2013

Workload: Power/Strength: Push Press: Work up to a heavy set of 5, then back down to 95%x5, 90%x5 Conditioning: 6 Rounds of: 150m Row 6 Deadhang Pull-ups 30 Double-Unders 3 Chin-ups   Notes: Have fun. Work your internal rotation a bit. To inspire all of us weaklings:

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WHITEBOARD – 06 May 2013

Workload: Back Squat: 5 Rep Max – 90%x5, 80%x5 (Add 5% from last week) Then: 5 rounds of: 10 Straight Bar Dips 15 Wall balls Then: 1 Minute Handstand hold Notes: Add 5% from last weeks max & hit that.  If you FAIL, please post or notice me.  We will determine how you move forward on the cycle based … 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...