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.

 

 

 

Comments
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

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