WHITEBOARD – 24 September 2012

Workload: Back Squat: Build up to a heavy single.  Then perform 3 sets of 3 at 80%. Then: 6 Rounds of: 200m Run 8 Ring Dips 10 Goblet Squats Notes: Everyone ready for a little back squatting? Work up to a 1 rep and if you feel good, go for a PR. If you have … Continue reading →

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WHITEBOARD – 21 September 2012

Workload: 8 Rounds of: 50m Farmer’s Walk (90/60) 6 Sandbag Hang Cleans (90/60) 10 Reverse Lunges (90/60 Sandbag) Notes: Be smart about the weight on the dumbbell farmer’s walk and the sandbag cleans.  If you grip is fried after the first carry , or you have to break it up 4 times then it may … Continue reading →

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WHITEBOARD – 20 September 2012

Workload:  Bench Press: Work up to heavy single, then perform 3 sets of 3 at 85% Then: On the minute perform: 1 Barbell Press (35% max bench) 1 Burpee *Escalate the reps by 1 every round (1, 2, 3, 4, 5, 6, 7, etc…)  Perform until you can no longer complete the required work in … 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...