BLACKBOARD – 07 August 2014

Workload: 

A1. Perform the following wave cycle:  
2 Clean & Jerks (65%)
1 Cleans + 1 Front Squat+ 1 Jerk (70%)
1 Clean & Jerk (72%)

2 Clean & Jerks (70%)
1 Cleans + 1 Front Squat+ 1 Jerk (72%)
1 Clean & Jerk (75%)
1 Clean & Jerk (75%)
1 Clean & Jerk (75%)
1 Clean & Jerk (75%)
1 Clean & Jerk (75%)

Then: 

5 Sets of:

6 Box Jumps: Perform them explosively and catch in a deep squat position.

Then: 

Pre-Hab Work:

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

Notes: NOTICE THIS IS DIFFERENT THAN LAST WEEK’S WAVE! This is lower, just like the rest of the week.  And no, that isn’t a typo with 5 singles at 75%.   Enjoy and master the light weeks.

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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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