BLACKBOARD – 02 June 2014

Workload: 

A1. Hang Clean (1) + Clean (1) – Build to  Max
*Deload to 80% – 2 sets of 2 Hang Cleans + 1 Clean + 2 Front Squats

Then: 

B1. 4 Rounds of: 
14 Alternating Dumbbell Presses (1/4 Strict Press 1 Rep Max)
1 Sled 50m Sled Push – (135/85lbs)
10 Pistols

Then: 

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

*Explanation and break down of progressions: http://gymnasticswod.com/content/hollow-body-progression-pt2

Notes: Look familiar?  Same complex for A1 as last week except one clean from the floor.  Aim for a little over last week.  For B, same as two weeks ago but 4 rounds instead of 6 and a heavier sled.  For C, exact same, but try to either up your time for the holds compared to last week, or lower the time and increase the progression.

Again, 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.

Advertisements
Comments
3 Responses to “BLACKBOARD – 02 June 2014”
  1. Dara says:

    A1: 105# PR hang clean then 107# PR hang clean
    deload at 87#

    B1:20# DB press
    60# sled
    mod pistols
    believe it or not, that is a PR on the sled. I’ve missed a lot of sled days cause of travel

    C1: 4x24s complete

  2. dedikdrfc says:

    Dara, that is awesome work. Congrats on the PRs.

    A1:
    250# complex
    Deload: 200#

    B1:
    45# Press
    135# sled
    pistols to box

    c1:
    4×24 complete

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

  • 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...

%d bloggers like this: