BLACKBOARD – 26 September 2014


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.


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 Responses to “BLACKBOARD – 26 September 2014”
  1. kevineleven says:

    4 sets of 23?

  2. Dara says:

    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

  3. Kevin Olds says:

    MS 180# x 1
    145# x 4 x 3

    WOD 3 rounds

Leave a Reply

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

You are commenting using your 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: