BLACKBOARD – 28 May 2014

Workload:  A1. Muscle Snatch: Build to 1 rep max *Deload 80% and hit 3 sets 2 Muscle Snatch + 2 Overhead Squats Then:  B1. 4 rounds of:  200m Sand Bag Carry (40% BW) 1 Rope Climb 10 Sandbag Push Presses C1. Mobility!  Notes: Enjoy  

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BLACKBOARD – 27 May 2014

Workload:  A1. Hang Clean (1) + Clean (2)- Build to  Max *Deload to 85% – 2 sets of 1+2 Then:  5 Rounds of: 4 Handstand Push-ups 1 Sled 50m Sled Push – (115/70lbs) 8 Pistols Then:  C1. Hollow Rock Holds 4 sets of 12s or 24s hold (Skill dictates hold time) *Explanation and break down … Continue reading →

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BLACKBOARD – 23 May 2014

Workload:  A1. Deadlift (Week 2 of 10): Set 1: 80% (1 Rep Max) x 2 Reps Set 2-9: 65% (1 Rep Max) x 3 Reps *90s Rest inbetween sets Then:  B1. 4 Rounds of: 400m Run 5 Front Squats (50% 1 rep back squat) *Rest 90s inbetween sets Notes:  Part 2 of 10 for the deadlifts.  Heavier … 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...