BLACKBOARD – 09 May 2014


A. 1 Rep Max Chin-up
*Build to a 1 rep max pull-up.  Then 2 sets of 3 at 65%


C. 3 Rounds of: 
400m Run
10 Deadlifts 60% Max
1 Rope Climb

Notes: Have fun all.  Happy early Mother’s day.


3 Responses to “BLACKBOARD – 09 May 2014”
  1. Dara says:

    More greatness today:
    1RM deadlift. 215# PR by 15#
    Which also means I hit the goal of 1.5x bodyweight set oh-so-very long ago
    deload at 185# x 3×2

    then modified Annie:
    150-120-90-60-30 single jump ropes
    2-4-6-8-10 KB swings, 70#

    then 4x1min sprint with 1 min rest

  2. Beastly two days D.

    Pause Back Squats: Built up to 335×1, 305×5
    Chin-up: Built up to 1×125.
    Finished with some legless rope climbs. Pressed for time due to squatting in the same session.

  3. Dara says:

    The march to greatness continues
    1 clean,+2 front squats to 110#
    but that clean was a no feet clean so I thought I’d try for a clean PR
    116# clean. sloppy rack but held it together. PR

    deload 95# 2 sets of 2 clean, 2 front squat

    10min AMRAP
    10DB press
    sled push
    10 pistols
    25# DB, 55# sled. I have an opportunity for improvement on the sled

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