BLACKBOARD – 06 August 2014


A1. Bench Press: 2 Sets of 10
*Same load as what you did two weeks ago with the 3×10.


B1. 4 rounds of: 
3 minute bike (70% effort)
2 Minute Squat hold

C1. Mobility! 

Notes: Only two sets and the same load you used two weeks ago to start the bench cycle.  Again, this is a lighter week all around.  For the second part this is mobility focused.  For the 2 minute squat hold you can come off tension and round the low back.  The ultimate goal of the holds is to make the position feel like a RESTING POSITION. Move the feet in and out and push the hips back and forward.  You should have options down there.

If you get burning in any particular area it is a sign that you need to mobilize that tissue and perform soft tissue work on it.  After your done hammer whatever tissue spoke to you the most.

Does anyone even read these write-ups anymore?

3 Responses to “BLACKBOARD – 06 August 2014”
  1. Dara says:

    I read.
    3×10 bench, 70#
    cause I’m totally off the cycle

    then EMOTM for 10 minutes snatch with hold in the hole, up to 65#. cause I felt like it


  2. Kevin Olds says:

    I read too. Even if it’s not on cycle. Headed in to do some bench now.

  3. Kevin Olds says:

    WOD complete;

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