WHITEBOARD – 11 MAY 2012

Workload: 2 Cycles of: 4 Rounds of: 200m Shuttle Run (100m Out – 100m In) Rest 90s Then: 4 Minute Running Clock: Find your max Clean and Jerk Rest 180s Notes: Post questions as the workout is a little tricky. Perform your sprints (4) and after the completion of the last lift you have 90s … Continue reading →

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WHITEBOARD – 10 MAY 2012

Workload: Deadhang Chin-up *Work up to a heavy 3 rep then perform 5 sets of 5 at 70% Then: 1500m Row *Performed at an intensity of around 60-70% Notes: It is an EASY day.  The pull-ups can be pushed hard as they won’t overally fatigue you, but the row is meant to be restorative.  Just … Continue reading →

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WHITEBOARD – 9 May 2012

Workload: One minute steady cardio (Bike, Row, Jump Rope, Run, Etc) One minute to complete: 2 Dumbbell Thrusters (40/25lbs) *Escalate the thrusters by 2 every round. Once you can not complete your thrusters within the 1 minute cap you are done for the day. Notes: You get to rest the remainder of the second minute … 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...