WHITEBOARD – 16 July 2012

Workload: Trap Bar Deadlift: work up to a heavy 3 then perform 3 sets at 85% Then: 500m Row 2 Chin-up (Deadhang – 45/25) 22 Weighted Sit-ups (45/25lb dumbbell) 400m Row 4 Chin-up (Deadhang – 45/25) 18 Weighted Sit-ups (45/25lb dumbbell) 300m Row 6 Chin-up (Deadhang – 45/25) 12 Weighted Sit-ups (45/25lb dumbbell) 200m Row … Continue reading →

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WHITEBOARD – 12 July 2012

Workload: Push Press *Work up to max for the day Then: 10 Cycles of: 100m Shuttle (50 out / 50 In) 10 Push-ups *Rest 60s * Repeat for 10 cycles Notes: Work up to a 1 rep that is a true 1 rep max or close to it depending on how you feel.

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WHITEBOARD – 11 July 2012

Workload: Free Play Day: Skills & Drills Notes: Pick 2-3 movements to work on.  Think high technique oriented movements.  Some good sites to get ideas from are BeastSkills, Gymnastic WOD, Performance Menu, and Ido Portal. There are many more locations and places to get ideas from. Even though you are following a set program, you … 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...