WHITEBOARD – 20 December 2011

Workload: Every 30s perform 1 Clean for 90s seconds (3 reps) *Rest 90s and repeat for 5 rounds. **Start the weight at 75% your 1 rep max & increase with each successful round. Then: 3 Rounds of: 10 Inverted Rows 350m Row 15 Knees to elbows Notes: The clean can be power or full. Think … Continue reading →

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WHITEBOARD – 19 December 2011

Workload: Back Squat 4×2 *90% 1 rep max for all reps Then: 8 Rounds of: 2 Push-press (1 Rep Max Standing Press Weight) 10 Wallballs (20/14) Notes: Push-Press is to be performed with a barbell.  Starts from the ground so you need to clean it up to your front rack.  If you can not clean … Continue reading →

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WHITEBOARD – 16 December 2011

Workload: 5 Rope Climbs Then: 5 Rounds of: 5 Kettlebell Swings (Above Chest) 5 Kettlebell Swings (Above Head) 5 Kettlebell 1 Arm Power Cleans (Right) 5 Kettlebell 1 Arm Power Cleans (Left) *At the completion of each round perform 8 Ring Push-ups Notes: Section 1 and 2 are to be performed with no rest in-between. … 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...