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kemm on WHITEBOARD – 22 January… kemm on WHITEBOARD – 14 February… dedikdrfc on WHITEBOARD – 31 January… dedikdrfc on WHITEBOARD – 30 January… dedikdrfc on WHITEBOARD – 12 January…
WHITEBOARD – 31 August 2011
WORKLOAD: Sea: 75m swim 45s rest 50m Swim 30s Rest 25m Swim 15s Rest 75m Swim 45s Rest 50m swim 30s Rest 25m Swim 15s Rest 25m Swim 15s Rest 50m Swim 15s Rest 75m Swim 15s Rest Land: 300m row 45s rest 300m Row 30s Rest 300m Row 15s Rest 220m Row 45s Rest … Continue reading
WHITEBOARD – 30 August 2011
Workload: 4 Rounds of: 20 Kettlebell Swings (Overhead) 2 pood/1.5 20 Double-Unders Rest 5-10 Minutes then: 3 Rounds of max rep kipping pull-ups *Rest 1 minute in-between each round Notes: Kettlebell swings are to be performed to full extension. If you have mobility issues (bad thoracic extension, shoulder extension, or hip extension), that contribute to … Continue reading
WHITEBOARD – 29 August 2011
Workload: Perform Clean & Jerk (2+1) on the minute for 10 minutes. *Start the weight around 75% of max and add weight with every good lift. Lower the weight after 2 failures. **If you are not proficient in the lifts, work on technique with just the bar or very light weight. Rest 5-10 minutes then: 4 … Continue reading
