WHITEBOARD – 11 September 2012

Workload: Double Unders: 10-20-30-40-50-60-70-80 Rope Climb Notes: After every completed set of jump ropes perform a rope climb. There are 9 rope climbs. Alternate between legless and wrapped. This will provide a good strength stimulus and technique with the wrap. For the double unders only do the amount written if you can string 50+ together.

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WHITEBOARD – 10 September 2012

Workload: Max Clean: build  up to 1 rep max   Then:   5 Rounds of: 5 front squats (bar cleaned from floor) 10 Ring Dips   Notes: Use 80% of your max clean for the front squats.  Bar starts on the ground so you have to clean it. 

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WHITEBOARD – 7 September 2012

Workload: 3 Rounds of: 400m Sandbag carry (1/2 bodyweight) 50m Sled pull (225/150) 10 Hang Sandbag Cleans (1/2 Bodyweight) Notes: Enjoy. For the sled pull make sure you are pulling the sled with your back away from the sled. It is going to be heavy, so take rest as needed. Also, the sandbag is not light, … 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...