BLACKBOARD – 23 May 2014


A1. Deadlift (Week 2 of 10):

Set 1: 80% (1 Rep Max) x 2 Reps
Set 2-9: 65% (1 Rep Max) x 3 Reps

*90s Rest inbetween sets


B1. 4 Rounds of:
400m Run
5 Front Squats (50% 1 rep back squat)

*Rest 90s inbetween sets

Notes:  Part 2 of 10 for the deadlifts.  Heavier double but lighter speed work for the triples. For the deadlift, use your 1 rep max to calculate all percentages.  Again, use lifetime deadlift or if you think it is way off right now, use 110% your current believed max.

I would put a timer to beep every 100s for the deadlifts.  If you do this, you will be done all sets in 15 minutes.

3 Responses to “BLACKBOARD – 23 May 2014”
  1. Dara says:

    If you missed week 1? ok to jump in at week 2?

  2. AM: Pause Back squat – Worked up to 350×2, 325×5
    PM: Snatch Workout best lifts 235×3, 245×2, 265×1

    4 Rounds of 400m/Front Squat done w/225lb.

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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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