BLACKBOARD – 20 May 2014


A1. Every 90s for 9 Minutes (6 Rounds)
3 Muscle-Ups
6 Full Extension Kettlebell Swings (70/55lbs)


B1. 800m Jog (65% effort)


B1. On the minute for 10 minutes: 100m Sprint


C1. Cool down Bike or Row for 8 minutes (65% effort)

Notes: Are you prepared to run?  Are you prepared to run at a higher intensity?  Make sure your hammies, internal hip rotation with extension, and ankle ROM looks good.  We also want to make sure you are nice and warm before we hit the 100m repeats.  The 800m jog should be to prime yourself and work on form.

Are your goals clear?

Are your goals clear?

2 Responses to “BLACKBOARD – 20 May 2014”
  1. dedikdrfc says:

    One Round of 3 rope climbs + KB Swing

    5 rounds of 6 Pullups + 5 bar dips

    Warm up Run and Sprints: Completed

    10 minute cool down bike

  2. Dara says:

    Ended up with this today:
    EMOTM 8min of
    8 DB romanian deadlifts
    6 lat pull downs

    warmup on elliptical for 5 min (don’t be a hater)

    10 rounds of 30s I hate running and 30s thank god for walking
    on a slight incline

    mobility will end up being sitting on my bum in a meeting or on a plane all day.

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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...

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