BLACKBOARD – 17 July 2014


A1. Perform the following wave cycle:  
3 Cleans + 1 Jerk (70% 1 rep max)
2 Cleans + 1 Jerk (73%)
1 Cleans + 1 Jerk (78%)

3 Cleans + 1 Jerk (73%)
2 Cleans + 1 Jerk (78%)
1 Cleans + 1 Jerk (82%)

3 Cleans + 1 Jerk (78%)
2 Cleans + 1 Jerk (82%)
1 Cleans + 1 Jerk (85%)


Sprint Work:
B1. 400m Jog (50% Intensity)
B2. 4×100 Repeat (70% Intensity)
B3. 4×50 Repeats (70% Intensity)
B4. 4×50 Repeats (75,80,85,90% Intensity)
B5. 4×50 Repeats (100% Intensity)
*Rest 4-5x the amount of time it takes to sprint. This isn’t conditioning. If the 50m takes you 6-7 seconds rest 40-50s inbetween.

Pre-Hab Work:

4 Rounds of:
10 Weighted Shoulder Dislocates (5/2.5lbs)
15s Hollow Hold (No ROCK, Just the Hold)

Notes: For the wave get your five loads mapped out before you start.  Rest approximately 1 minute between sets with additional rest after your singles back down to the triples.  You shouldn’t have any misses, unless you have a brain fart and mess up technically.  If you are getting misses lower the max you are basing this off of.

Hello sprints…  Be smart about doing these and warming up properly for them.   Obviously there is a lot of work documented before you hit the max intensity sprints, and this is to prime you fully.  I heard Kramli had a 4.4 40 back in the day.

Are your goals clear?

Are your goals clear?

3 Responses to “BLACKBOARD – 17 July 2014”
  1. Kevin Olds says:




    Pre-Hab and sprints complete

  2. Dara says:

    Hotel mods
    did a wave of heavy thrusters
    did some sprints on treadmill
    and did some death march and modified one arm push ups

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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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