WHITEBOARD – 12 December 2011

Workload: Back Squat  8×2 *87% your 1 rep max for all reps Then: Rind Dip Ladder: 1-2-3-4-5-4-3-2-1 *5 Strict Push-ups in-between each set of Dips Notes: Rest as needed for the squats.  Try to hit all reps at 87%.  For the Ring Dip ladder, perform one set and follow it always with 5 strict push-ups. … Continue reading →

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WHITEBOARD – 9 December 2011

Workload: Turkish Get-up  *Record load performed on left and right After complete the following: 100 Wallballs (20/14). Notes: If you have not done turkish get-ups or are uneasy with them work light.  Think about keeping the shoulder in a good position and work the abs in the first three transitions.  Take a look at this … Continue reading →

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WHITEBOARD – 8 December 2011

Workload: 2k Row Notes: Take it easy.

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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...