WHITEBOARD – 21 May 2012

Workload: Back Squatx5x5 *Weight is 70% of 1 rep max for all sets. It should be relatively easy. Rest 1-2 minutes inbetween rounds. Then: Bear Complex: 5 Cycles of: 7 Rounds of: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Rack Push Press *The goal within 1 cycle (7 rounds) … Continue reading →

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WHITEBOARD – 18 May 2012

Workload: A. Floor Press *Work up to heavy triple for the day. Make sure you finish with 3-4 sets within 90% of that triple max B1. 5 Rounds of: 6 Ring Dips 6 Hang Muscle Snatches (95/65lbs) Then: B2. 4 Rounds of: 12 Back Extensions (45/25lbs) 60s Plan Hold Notes: Work up to a quick … Continue reading →

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WHITEBOARD – 17 May 2012

Workload: Hang Snatch *Work up to heavy single. Then perform 4 sets of 3 at 80% Then: 8 Rounds of: 200m Shuttles (100m Out & 100m In) *Rest 120s inbetween shuttles Notes: Post questions. Also, if you play fantasy baseball and you use “wins” as a variable to indicate a pitcher’s performance you are a … 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...