BLACKBOARD – 27 August 2014

Workload: 

A1. Bench Press: 5 Sets of 5
*Look to a hold same load as last week across working sets.

Then: 

B1. 4 rounds of: 
2 Minute Row (65% effort)
10 Weighted Jefferson Curls (On a box: https://www.youtube.com/watch?v=0quOGaziCbs)
40s 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.

Comments
One Response to “BLACKBOARD – 27 August 2014”
  1. Dara says:

    did the squats, 4×5 then 1×10
    105-105-105-110-110
    definite improvement in the motion. not shooting the hip back as much

    bench 5×5
    75-77-78-80-82
    which is a heavier load than last week

    several biological systems issues including messed up shoulder so finished up with some easy interval runs and then a massage

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

  • 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...

%d bloggers like this: