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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 – 08 February 2013
Workload: 4 Sets of: A1. Cuban Press x 12 (http://www.youtube.com/watch?v=lGZbZgp0BE8) A2. Internal Shoulder Rotation MWOD – http://www.mobilitywod.com/2012/07/the-biggest-shoulder-problem-of-them-all.html Then: 2 rounds of: B1. 4 Interval Sets of: 30s Double Rope Whips 30s Rest B2. 2 Sets of: 1 Rope Climb 10 Evil Wheels *Rest 2 Minutes & Repeat Notes: The first part is not meant to … Continue reading
WHITEBOARD – 07 February 2013
Workload: Clean – work up to heavy single Then: 3 sets of (Clean + 2 Front Squats) – 90% one rep max Then: 10 sets of (Clean + 2 Jerks): On the minute for 10 minutes. Use 80% 1 rep clean. Notes: Notice it is a Clean, and not a hang clean. Also, with the knowledge that you will be … Continue reading
WHITEBOARD – 06 February 2013
Workload: 15-20 Minutes low intensity cardio (60-70% effort) Then: Mobility/restorative work of your choice Notes: Happy Anniversary to the Katie and Dan. 14 lovely years has treated Katie well, and apparently Dan not so much. I believe we have two classic photos for the blog now…
