BLACKBOARD – 02 September 2014


A. Back Squat: 
*Work up to a double at 110% ther 5×5 working weight you have been using.  Deload to 85% of 5×5 working weight and hit 2 sets of 5 to finish.


B1. 7 Rounds of: 

12 Wallballs
8 push-ups
8 sit-ups


4 Rounds of:
18s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
182s Hollow Body Hold (No Rock – If difficult and spine leaves ground please scale down to a tucked hollow hold. Feet on ground under knees.

Notice the squats are 1 sets of 2 at 110% working weight and 2×5 at 85%.  We will be resetting the squat weight next week and back to 5×5, if you feel good.


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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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