BLACKBOARD – 20 August 2014

Posted by beyultraining on August 20, 2014 · 2 Comments 

Workload: 

A1. Bench Press: 4 Sets of 6
*Look to add Approx 5% from last week’s 2×10.

Then: 

B1. 4 rounds of: 
2 Minute Row (65% effort)
10 Weighted Jefferson Curls (On a box: https://www.youtube.com/watch?v=0quOGaziCbs)
35s Bar Hang (Shift weight from arm to arm)
75s BW Squat hold (You can have a rounded back – try to REST in this position)
C1. Mobility! 

Notes: B1 is done to recover and make sure we are moving appropriately.  For the jefferson curls pick a weight that is not challenging but enough to pull the spine down when fully flexed.  This should feel therapeutic.

Filed under Workouts of the Day

Comments
2 Responses to “BLACKBOARD – 20 August 2014”
  1. Dara's avatar Dara says:
    August 20, 2014 at 4:14 PM

    sets.of 8 DB presses up to 35#
    some tricep dips
    and a long walk

    Reply
  2. Kevin Olds's avatar Kevin Olds says:
    August 21, 2014 at 10:14 AM

    265# x 6 x 1
    Had to drop to 255# for remaining sets due to right elbow

    WOD completed

    Reply

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