BLACKBOARD – 22 May 2014

Workload:  A1. Hang Snatch (2) + Snatch (1) – Build to  Max *Deload to 85% – 3 sets of (2+1) Then:  B1. 10 Minute AMRAP:  3 Handstand Push-ups 10 Burpees 20 Kettlebell Swings Notes: For the hang snatch, please try to catch the snatch or ride it down into a full receiving position.  Don’t power these. … Continue reading →

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BLACKBOARD – 21 May 2014

Workload:  A1. Muscle Snatch: Build to 3 rep max *Deload 80% and hit 2 sets 3 Muscle Snatch + 5 Overhead Squats Then:  B1. 4 rounds of:  400m Sand Bag Carry (40% BW) 8 Air Squats to Box Jumps (Step-Down – 24/20”) C1. Mobility!  Notes: Today shouldn’t be a killer.  You should use all the movements … Continue reading →

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BLACKBOARD – 20 May 2014

Workload:  A1. Every 90s for 9 Minutes (6 Rounds) 3 Muscle-Ups 6 Full Extension Kettlebell Swings (70/55lbs) Then:  B1. 800m Jog (65% effort) Then:  B1. On the minute for 10 minutes: 100m 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...