BLACKBOARD – 11 November 2014


A1. Power Clean + Hang Clean + Power Jerk

*Build to 1 set and deload to 85% and hit 3 more sets


Complete all work below:
Row 500m
2 Pull-up
30 Glute-Ham Back Extension

Row 400m
4 Pull-up
25 Glute-Ham Back Extension

Row 300m
6 Pull-up
20 Glute-Ham Back Extension

Row 200m
8 Pull-up
15 Glute-Ham Back Extension

Row 100m
10 Pull-up
10 Glute-Ham Back Extension


Mobility Work

Notes: If you questioned whether the pull-ups were strict, don’t worry. They are strict. Enjoy. Has anyone else noticed it has been really hot in the gym lately?

6 Responses to “BLACKBOARD – 11 November 2014”
  1. Dara says:

    Sweet. I can do the complex over at Catalyst tomorrow. And they will all be so impressed when I power jerk the bar.

  2. Have fun today. I am jealous!

    Morning Session:
    No Hands No Feet Snatch: Worked up to 240×1 (PR)
    Snatch: 250, 260(F-Behind), 210×2, 220×2, 230×2

    Snatch High Hang Pull (5) + High Hang Power Snatch (1) – 185, 205, 215, 225

    Back Squat: 295×5, 315×2, 335×2, 355×2, 300x5x2

  3. Dara says:

    AM – run/pull down complex
    plank/hollow hold

  4. Kevin Olds says:

    205# x 1 x 1
    175 x 1 x 3

    WOD RX’d

  5. dedikdrfc says:

    FINALLY was able to get away from my desk to workout. I had injured my wrist a couple weeks ago and wanted to see how it was healing so i tried a power clean and almost blacked out. So I just did the row portion.

    Row portion: Completed.

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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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