WHITEBOARD – 2 June 2011

Workload: Hang Power Snatch  1 Rep Max *Once max reached, perform 3 sets of 5 at 75% Then: 7 Minute AMRAP 20 Kettlebell Swings (100/70lbs) 1 Rope Climb (Legless) Notes: For the snatch, if you are not familiar with the movement keep it light & work on technique for 20 minutes- http://californiastrength.com/videos/viewvideo/41/snatch/snatch-video-how-to-part-one

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WHITEBOARD – 1 June 2011

Workload: 5 Rounds: 45s Row (For Max Calories) 45s Max Sledgehammer Hits 75s Rest Rest 5 Minutes then perform: 3 Max sets of Push-ups Beginners do bodyweight on knees, intermediate on your toes, and advanced on toes & w/45lb plate on back Rest exactly 120s in-between sets Notes:  Remember to be cognitive of your back … Continue reading →

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WHITEBOARD – 31 May 2011

WORKLOAD: Overhead Squat  *Work up to 2 rep max, and then complete 3 sets of 4 at 75% of the max load w/ 1 sec pause at bottom. Then: 10 Rounds of: 20m Shuttle Run (10m out 10m back) 5 Clapping Push-ups 10 Overhead Ball Slams 30s rest Notes: Go over to the Athlete of … 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...