BLACKBOARD – 01 October 2014


A1. Bench Press:

Bench Press 3 sets of 10 – 80% 5×5 load last week.


B1. 800m Jog (65% effort)


B1. Every 50s for 10 Rounds: 100m Sprint


C1. Cool down Bike or Row for 8 minutes (65% effort)

Notes: Notice the deload week for the bench.


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    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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