Blackboard – 07 July 2014

Workload: A. Clean- Build to 1 set max, then deload to 85% and hit doubles for 3 more sets. Then: B1. 3 Rounds of: 30 Wallballs 15 knees-to-elbows 10 Ring Push-ups Notes: For the first part elevate your feet approximately 3-4” so you have to pull for longer. Try to see if you can hit … Continue reading →

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BLACKBOARD – 03 July 2014

Workload:  A1. Deadlift: Set 1: 92.5-95% (1 Rep Max) x 2 Reps Set 2-4: 70% (1 Rep Max) x 3 Reps *90s Rest inbetween sets of 3 Then:  B1. Helen: 400m Run 21 Kettlbell Swings (Full Extension: 55/35lbs) 12 Kipping Pull-ups Notes:  This is the heaviest double of the cycle.  Work up to 90% for a single … Continue reading →

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BLACKBOARD – 2 July 2014

Workload:  A1. Deficit Power Snatch (2) *Deload to 85% – 3 additional sets Then:  B1. 5 Rounds (10m CAP):  50 Double Unders 10 Step-ups (DBs=1/5th BW each) 8 Inverted Rows 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 … 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...