BLACKBOARD – 15 October 2014


A1. Bench Press:

*If doing Bench for Boobs this Sunday (19OCT2014): Work to 1 rep max with pause at chest at 3 rep weight you used last week.  Deload to 95% and hist for 3 more singles. 

**If you are not competing, perform 6 sets of 2 at an increased weight than last week. 


B1. 800m Jog (65% effort)


B1. 1.25 Mile Run (80% effort)


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

Notes: Notice no more sprints.  We are looking at a warm-up job, a mid intensity run and then recovery cardio in a different pattern.  Enjoy.

3 Responses to “BLACKBOARD – 15 October 2014”
  1. Kevin Olds says:

    Had to catch up on sleep due to the company hack-a-thon. Will resume tomorrow.

  2. dedikdrfc says:

    I finally broke the bonds of work and was able to get back into the gym today.

    275x5x3 for speed

    5 Rounds Modified Cindy
    5 pullups
    10 pushups
    15 Body Squats
    200m run
    Time: 9:55

    5 Rounds:
    25m sprint
    10 seconds rest

    10 rounds:
    10m sprint breakdown repeats

    I’m sweaty.

  3. Kevin Olds says:

    285 x 2 x 6
    only had time for the 1 mile run.

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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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