BLACKBOARD – 11 July 2014

Posted by beyultraining on July 11, 2014 · 4 Comments 

Workload: 

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

Then: 

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.

 

 

Filed under Workouts of the Day

Comments
4 Responses to “BLACKBOARD – 11 July 2014”
  1. Kevin Olds's avatar Kevin Olds says:
    July 11, 2014 at 11:45 AM

    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.

    Reply
  2. LT's avatar LT says:
    July 11, 2014 at 1:16 PM

    Front squat up to 140×3

    Reply
  3. LT's avatar LT says:
    July 12, 2014 at 12:22 PM

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

    Reply
  4. Dara's avatar Dara says:
    July 26, 2014 at 10:17 AM

    I’m behind on the deadlift cycle
    1x1x210#
    3x3x155# (one extra set won’t hurt)

    WOD, sub 150m row

    Reply

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