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kemm on WHITEBOARD – 22 January… kemm on WHITEBOARD – 14 February… dedikdrfc on WHITEBOARD – 31 January… dedikdrfc on WHITEBOARD – 30 January… dedikdrfc on WHITEBOARD – 12 January…
WHITEBOARD – 27 February 2013
Workload: 3 Rounds of: 1000m Row *Rest 2 minutes & Repeat Notes: This shouldn’t be a true 100% effort but not completely lax in effort as well. Aim for a pace for all 3 and see if you can hit it throughout. Do some serious mobility work after (Think first rib, hip extension & external … Continue reading
WHITE BOARD – 26 February 2013
Workload: Power/Strength: Power Snatch (1) to Hang Snatch (1): Work up to a max and make sure you hit 4 sets within 90% max. Then: Ring Pull-ups: 5 sets of 5 – Weight them if able. Conditioning: 4 Rounds of: 15 Kettlebell Swing : (70/55) 20 Death March (DBs are 1/5 bodyweight each) Notes: For the Snatch complex make sure the first … Continue reading
WHITE BOARD – 25 February 2013
Workload: Power/Strength: Hang Clean (3) to Power Jerk (2): Work up to a CLEAN 3-4 sets. Then: Push Press: 3 sets of 3 – clean bar from floor Conditioning: 4 Rounds of: 30s Rope Whip 30s Rest 4 Rounds of: 30s Handstand Hold (Toes & Nose) 30s Toes-to-bar 3 Rounds of: 30s Rope Whip 30s … Continue reading
