BLACKBOARD – 10 July 2014

Workload:  A1. Deficit Power Snatch (1) *Deload to 85% – 3x2reps Then:  B1. 5 Rounds (10m CAP):  20 Burpees 10 Goblet Step-ups (DB=1/4 BW) Notes: Same deficit platform as the clean on Monday.  Notice this is a power snatch in the finish.  You will notice that if you cut the pull early due to the deficit … Continue reading →

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BLACKBOARD – 08 July 2014

Workload:  A1. Floor Press: 3 sets of 5 *102%  Use same load as last week’s 3×10. Then:  B1. 4 rounds of:  200m Sand Bag Carry (40% BW) 30s Handstand Hold 2 Handstand Push-ups C1. Mobility!  Notes: Enjoy  

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BLACKBOARD – 08 July 2014

Workload:  A1. Every 120s for 12 Minutes (6 Rounds) 1 Rope Climb 15 Back Extensions (BW) Then:  B1. 800m Jog (65% effort) Then:  B1. Every 90s for 6 Rounds: 200m Sprint Then:  C1. Cool down Bike or Row for 8 minutes (65% effort) Notes: Are you prepared to run?  Are you prepared to run at a higher intensity? … Continue reading →

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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...