WHITEBOARD – 10 October 2012

Workload:  Free Day Notes:  Do whatever you want.  Take the day to relax, train a gymnastic movement, go on a restorative run, whatever floats your boat.  Just don’t go too hard on anything, and if you do something try to have fun.

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WHITEBOARD – 09 October 2012

Workload: Hang Clean: Work up to heavy single then perform 3 sets of 3 at 80% Then: 3 Rounds: 25 Pull-ups 25 Glute-Ham Back Extensions 400m Row Notes: Post questions in regards to the workout.  Sorry for the late post, internet was down at the house.  Here is a video of Donny Shankle working up … Continue reading →

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WHITEBOARD – 8 October 2012

Workload: Back Squat: Work up to heavy set of 5 then perform 2 sets of 5 at 90% Then:  12 Minute AMRAP: 3 Handstand Presses 6 Step-ups (6 each leg – 1 dumbbell = 1/4 bodyweight) 12 Weighted Sit-ups (60/35lbs) Notes: Get your damn registration forms for Bench for Boobs in if you haven’t done so … 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...