BLACKBOARD – 27 May 2014


A1. Hang Clean (1) + Clean (2)- Build to  Max
*Deload to 85% – 2 sets of 1+2


5 Rounds of:
4 Handstand Push-ups
1 Sled 50m Sled Push – (115/70lbs)
8 Pistols


C1. Hollow Rock Holds 4 sets of 12s or 24s hold (Skill dictates hold time)

*Explanation and break down of progressions:

Notes: For the pistols, use them not as a monostructural movement (conditioning), but as a skill acquisition movement.  Would you be happy with a barbell back squat that wasn’t controlled and you did a 1/4 squat with?

If you don’t have a full range pistol, work mobility for the workout, and elevate yourself on a box so you can challenge yourself and go deeper as you build confidence.

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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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