WHITEBOARD – 19 July 2012

Workload:  Power Clean + Hang Power Clean; Work up to a heavy set with proper positioning. Then:  On the Minute for 10 Minute perform:  1 Power Clean + Hang Power Clean + 1 Jerk Then:  4×8 sets of Evil Wheels: Rest 90-120s inbetween sets. Notes: This is a complex.  You perform 1 power clean from … Continue reading →

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WHITEBOARD – 18 July 2012

Workload:  Gymnastic Skill Day.  Pick a gymnastic movement to work on.  Think transitions if you are stuck in a rut (strict muscle-up, kipping free standing handstand to handstand, handstand feet taps, etc). Notes: Work at least two different skills and don’t kill yourself.  Per the theme of diet and cycling check out this article as … Continue reading →

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WHITEBOARD – 17 July 2012

Workload: Bench Press: work up to a heavy 3 then perform 3 sets of 10 at 65% Then: 8 Rounds of: 200m Run 3 Handstand Push-ups 10 Reverse Lunges (Dumbbell: 40/20) *60s Rest Notes: Don’t kill yourself on the bench.  Keep all reps fluid and think about “packing” the shoulders (Pull the mid to upper back … 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...