WHITEBOARD – 24 April 2012

Workload: 8 Rounds of: 150m Row 10 RFESS 5 Toes-to-bar Notes: Pick a load for the elevated split squats that makes it relatively challenging but does not stop you from completing full sets throughout the workout. If you have problems completing this movement, perform a standing split squat.

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WHITEBOARD – 23 April 2012

Workload: Hang Clean *Work up to a heavy single, then back the weight down to 80%. With this load perform 4 sets of 1 Hang Clean + 2 Front Squats. Then: 5 Rounds of: 10 Back Extensions (GHD) 10 Inverted Rows 10 Sit-ups (w/25lb dumbbell held on chest) Notes: Take a look at the technique/instructional … Continue reading →

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WHITEBOARD – 20 April 2012

Workload: 2 Rounds of: 20 Dumbbell Hang Squat Cleans (40/25lbs) 400m Run 20 Dumbbell Thrusters (40/25lbs) 400m Run After completed perform the following with GREAT form and with relative ease: 3 Rounds of: 10 Inverted Rows 5 Chin-ups 15 Strict Dumbbell Curls Notes: What’s up with the second half? A little pre-rehab work (trendy saying) … 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...