BLACKBOARD – 11 July 2014


A1. Deadlift:

Set 1: 97.5% (1 Rep Max) x 1 Reps
Set 2-3: 70% (1 Rep Max) x 3 Reps

*90s Rest inbetween sets of 3


B1. 8 Rounds of:
100m Shuttle
10 Kettlbell Swings (100/70 – Chest)
*Rest = time work time

Notes:  Heavy single!  remember 97.5 is the goal, but if you don’t feel good moving up lower the load.  For B, rest time = the same amount of time it takes to do the work within the round.



4 Responses to “BLACKBOARD – 11 July 2014”
  1. Kevin Olds says:

    Ran this morning – after my runaway dog. for 45 minutes 😦
    Probably for the best as I don’t trust my knee to hold up to heavy deadlifts yet anyway.
    Thanks again Dana for the Early posts. Has been good to be back in the rhythm.

  2. LT says:

    Front squat up to 140×3

  3. LT says:

    3 hang power cleans up to 114
    1 hang power clean up to 125

  4. Dara says:

    I’m behind on the deadlift cycle
    3x3x155# (one extra set won’t hurt)

    WOD, sub 150m row

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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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