BLACKBOARD – 07 January 2015


Pick a movement or skill to work for 30 minutes. Don’t exhaust yourself, and think of this as time to go light or do detail work. Make your movement better.


Pick a cardio to perform for 15 minutes at low intensity (65-70% effort).


15 Minutes Soft tissue work


2 Responses to “BLACKBOARD – 07 January 2015”
  1. Dara says:

    •Snatch Push Press + OHS – (5+1)RM; 95% x (5+1), 90% x (5+1)
    •Pause Back Squat – 5RM; 95%x5, 90%x5
    •Jumping Quarter Squat – 50%x5x3 (% of back squat)
    •Press – 5RM; 95%x5, 90%x5

    snatch push press to 70# a little shaky on that OHS
    pause back squat to 110#
    jumping 1/4 squat to 75#
    press to 60#

    tomorrow will be my easy cardio day at a hotel

  2. dedikdrfc says:

    Complex: Clean Pull (2) + Power Clean (1) + Jerk
    *Work up to max for the day in the complex. Deload to 85% and hit for 3 additional sets.

    I completely forgot all of my gym clothes, except my lifting shoes, today so I had to lift in a beater and jeans today. So I had to modify the front squats into a jerk.

    Worked up to 225#
    Deload: 190#

    subbed rope climbs for rope pulls from the floor again because of the jeans

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