BLACKBOARD – 17 June 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. Every 90s for 6 Rounds: 200m 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?

One Response to “BLACKBOARD – 17 June 2014”
  1. dedikdrfc says:

    Ran 5k distance: 35:09

    40ish minutes of mobility with a lacrosse ball.

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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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