WHITEBOARD – 3 April 2012

Workload: Double-Unders: 20-25-30-35-40-35-30-25-20 Couplet: 5 Goblet Squats (100/70lb dumbbell) 3 Handstand Push-ups *After each set of double-unders perform 1 set of the couplet. You should have nine total sets of the couplet for the workout. Notes: Take notice how you do the double-unders. Kstarr posted a great video on movement awareness in regards to double-unders … Continue reading →

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WHITEBOARD – 2 April 2012

Workload: Conventional Deadlift *Work up to a heavy double then perform 4 sets of 2 at 80% of that weight Then: 5 Rounds of: 10 Kettlebell Swings (70/55 & Full Extension) 10 Knees-to-Elbows 10 Inverted Rows Notes: Keeping with the theme of not running yourself into the ground, don’t make the heavy 2 a true … Continue reading →

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WHITEBOARD – 30 March 2012

Workload: 8x40m Sprints *Rest 30s inbetween Rest 1 minute then perform: 2 Rounds of: 50m Farmers Walk (Heavy Dumbbells) 10 Sandbag Squats (85/50lbs) 50m Sandbag Carry (85/50lbs Anyway you want) Rest 3 minutes and Repeat the WHOLE THING. Notes: Did you read about repeating the whole cycle? Make sure you do the progression twice. How … 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...