WHITEBOARD – 6 September 2012

Workload: Floor Press: Work up to a 3 rep max then 2 sets of 5 at 80%  Then: 6 Rounds of: 5 Ring Push-ups (Chest to floor) 4 Sternum Pull-ups 5 Toes-to-Bar (NO KIP) Notes: Today is a strength day. For the second part of the workout it isn’t meant to be done to a clock. … Continue reading →

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WHITEBOARD – 05 September 2012

Workload: High Hang Power Clean: Work to max then 2 sets of 3 at 85% Then: 2000m Row: 1 Minute on 1 Minute off  Notes: High Hang means that you initate the pull right under the hip crease.  For the row, you go until you hit 2000m meters but you must work in the interval … Continue reading →

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WHITEBOARD – 4 September 2012

Workload: Back Squat: Work up to a heavy set of 5. Then perform 2 sets of 5 at 85-90%. Then: A1. 5 Rounds of: 3 Push Press (75% 1 Rep Max) 5 Ring Dips Then: A2. 5 Rounds of: 8 Box Jumps 8 Goblet Squats (Dumbbell: 1/3 of 5 Rep Back Squat weight) Notes: Hit … 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...