WHITEBOARD – 9 January 2012

Workload: 3/4, 6/8, 9/12, 12/16, 9/12, 6/8, 3/4 of: Dips (Bar or Ring) Alternating Dumbbell Step-ups (40lb Dumbbells-Each arm) Then: 4 Minute AMRAP: 5 Push-ups 10 Air Squats Notes: Perform a variety of dips that you can perform unbroken sets up to the highest volume set (12/16). Take a look at the following video from Kelly & Carlo at … Continue reading →

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WHITEBOARD – 6 January 2011

Workload: 2/4, 4/8, 6/12, 6/12, 4/8, 2/4 of: Handstand Push-ups (Head Facing toward wall) Walking Lunges w/50lb dumbbells Then: 1 minute max distance row 1 minute rest *Repeat until you hit 1500m rowed Notes: If you can not keep good positioning in the handstand push-ups sub out for an incline press, elevated push-up, or strict alternating dumbbell presses.  … Continue reading →

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WHITEBOARD – 5 January 2012

Workload: 6 Rounds of: 3 High Hang Pulls 1 Clean 2 Jerks *Rest approximately 120s inbetween rounds **Start weight at around 70% best Jerk or Clean (Whatever is heavier) and do not progress over 85% unless you feel very confident. If you are not comfortable with olympic movements perform: 6 Rounds: 10 Kettlebell Swings (Chest … 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...