WHITEBOARD – 5 July 2012

Workload: 5 Rounds of: 10 Kettlebell Swings (Chest: 100/70) 100m Shuttle (50 out, 50 in) *Rest 30s & Repeat Then: 5 Rounds of: 1 Rope Climb 10 Glute-Ham Sit-ups Then: 15 Deadhang Pull-ups Notes: Do each section of the workout right after each other. IF you can get more than 15 pull-ups in one set … Continue reading →

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WHITEBOARD – 3 July 2012

Workload: Push Press : Work up to 3 rep max Then: 7 Rounds: 100m Shuttle (50 Out, 50 In) 5 Push-Presses (75% 3 rep max hit) *Rest 30s & Repeat Notes: Have fun.  Post comments.  With the snatch work yesterday take notice of how the shoulders feel.  If you feel any pain, weakness in the … Continue reading →

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WHITEBOARD – 2 July 2012

Workload: Snatch *Work up to heavy single Then: 5 sets of at 90% max hit: Snatchx1 + Overhead Squatx3 Then: 70s Hollow Rock Notes: Thanks everyone for your support and patience with the blog last week. Back up and running. Post questions in regards to the workout. This is a pretty advanced workout, so if … 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...