WHITEBOARD – 24 July 2012

Workload: 10 Rounds of:  200m Shuttles (100m out, 100m in) *Rest 90s Then:  70 Knees-to-elbows  Notes: For the second part complete the reps at a conversational pace. Try to break them up in equal sets. For the shuttles, make sure you have a good cut position (wide base, toes pointing straight ahead, knees not caving … Continue reading →

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WHITEBOARD – 23 July 2012

Workload: Front Squat: 5-5-3-2-1-1 Then: 5 Rounds of (Barbell at 30% max front squat from today): Strict Press 10 Reverse Barbell Lunges (10 each leg) Box Jumps 10 Notes: Hello legs, how is your day treating you?  Well?  Did you see the workout of the day, your evening won’t go as well… All work and … Continue reading →

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WHITEBOARD – 20 July 2012

Workload: 5 Rounds of: 400m Run 8 Sandbag Clean to Press (100/70) Notes: Kramli wanted to do this, so blame him if you hate it.

Filed under Workouts of the Day

  • 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...