WHITEBOARD – 22 November 2011

Workload: Deadlift – 1 Rep Max  Then: 500m Row Notes: Max attempts in both sections (deadlifts and row).  Be smart with the deadlift and listen to the body as you move the weight up.

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WHITEBOARD – 21 November 2011

Workload: “Fran” 21-15-9 95/65lb Thrusters Kipping Pull-ups Notes: Have a game plan, and try to control your body movements throughout the workout.  Don’t beat yourself up if you don’t get a PR.  I am not expecting many PRs at this point in our cycle.  Have fun.

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WHITEBOARD – 18 November 2011

Workload: Every 2 Minutes for 10 minutes perform: 3 Power Cleans (80% 1 rep max power clean) 25 meter sled push Then: 30 Dips *Every time you rest perform 15 Kettlebell Swings Notes: Only rest 3 minutes between section 1 and 2. You can pick ring dips, bar dips or push-up variations for the 30 … 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...