BLACKBOARD – 10 June 2014


A1. Every 90s for 9 Minutes (6 Rounds)
1 Rope Climb
15 Back Extensions (45lb/25lb plate)


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 – 10 June 2014”
  1. dedikdrfc says:

    Done with use of legs on the rope climb.


    Did 5 sprints as my lower back and glutes started to cramp up like whoa. Averaged 17 seconds per 100m.

  2. Dara says:

    A1: done. managed not to fall on round 4 despite losing leg wrap. I’ll call that a PR
    A2: a little snatch drop practice up to 60#
    B1: can I say the 800m warm up is worse than the sprints? so I just do the sprints.

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