BLACKBOARD – 30 July 2014


A1. Bench Press: 3 Sets of 8
*Look to add Approx 5% from last week’s 3×10.


B1. 4 rounds of: 
1 Minute Row (70% effort)
10 Weighted Back Curls
30s Bar Hang (Shift weight from arm to arm)
15s Cossack Squat Hold (Each side)
C1. Mobility! 

Notes: B1 is done to recover and make sure we are moving appropriately.  The weighted back curls are done by standing tall and holding a DB or plate in front of your lap.  Slowly curl your spine down as if you were doing a toe touch.  Think about rounding starting at the bottom of your neck and slowly progress down to your lower lumbar.  The weight should be very light.

For the bar hang, try to sway back and forth as if you were on monkey bars.  You don’t have to fully load the one arm, but make sure more of the load goes to one arm at a time.

The cossack squat is done with a hold at the very bottom at each side for 15s.  This is to open up the hip, and more the knee and ankle.  Post questions.

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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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