BLACKBOARD – 26 September 2014
Workload:
A1. Muscle Snatch – Build to 1 rep max
*Deload to 80% and hit 4 sets of 23
A2. In between working sets hit 5 sets of Pull-ups or inverted row. Don’t go to failure on any set. Just to the point that you think form will degrade on the next rep.
Then:
A1. 14 Minute AMRAP
400m Run
10 Kettlebell Snatches (55/35lbs)
15 Back Extensions (GH Machine)
Notes: Sorry about the late post. Woke up at 4:30 today and completely had a brain fart.
4 sets of 23?
Yes. Good luck with that. 4 sets of 3
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did 5×5 pull ups, blue band, hold at top and slow descent
then some sets of 3 push press, up to 75#
then, 13 min AMRAP of 6 box jumps, 10 overhead walking lunges, 25#, 30s plank hold
then a 400m run
MS 180# x 1
145# x 4 x 3
WOD 3 rounds