BLACKBOARD – 26 November 2014


A1. Deadlift:

*102.5% the load used last week and perform;

8 sets of 2 – Pause 1 inch from ground (1 mississippi, 2 mississippi)


On the minute for 20 Minutes
12 Calorie Row (Even Numbered minutes)
15 Kettlebell Swings (Odd Numbered Minutes)

*If you can’t finish the work within the minute with a little bit of a cushion lower the volume just enough. The perfect balance allows you to hit 30s of work hard and get about 30-20s of rest.

Notes: For the pause deadlifts we are working on keeping a tight back! That means you look to not deviate in your spinal integrity from the pull position to 1 inch off.  

Rest and Turkey tomorrow.

One Response to “BLACKBOARD – 26 November 2014”
  1. Dara says:


    30s row, 30s rest
    55# KB swings to chest
    working on a neutral foot position in movements since I’m reading KStars Born to Run book and realizing I am a train wreck of positioning

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