WHITEBOARD – 10 July 2012

Workload: A1. 1000m Row A2. 5 Rounds of: 10 Back Extensions (45/25lbs) 1 Rope Climb A3. 3 Rounds of: 8 Pull-up 16 Kettlebell Swings (70/55lbs) A4. 500m Row Notes: Complete with minimal rest and do each section completely before moving to the next.

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WHITEBOARD – 9 July 2012

WORKLOAD:  Front Squat to Max Then:  4x400m Run (120s Rest) Notes: Go up to a heavy single.  Closer to a true max than normal due to no subsequent sets.  Rest appropriately after the squats, warm up with some light runs and then go into the 400m runs.

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WHITEBOARD – 06 JULY 2012

Workload: Front Squat: Work up to a 5 Rep Max Then: 2 Rounds of: 3, 6, 9: Fronts Squats (75% of 5 rep max) Handstand Push-ups Notes: Not much running today! Remember position and speed in the front squats. If you get a crappy thoracic position (rounded shoulders and arched upper back) on the squats … 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...