BLACKBOARD – 14 May 2014

Workload:  A1. Hang Muscle Snatch: Build to 5 rep max *Deload 80% and hit 2 sets 5 H. Muscle Snatch + 3 Overhead Squats Then:  B1. 4 rounds of:  200m Sled Drag (90/45lbs) 8 Air Squats to Box Jumps (Step-Down – 24/20”) *Notice it is a drag and you don’t run this Notes: Today shouldn’t be a … Continue reading →

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BLACKBOARD – 13 May 2014

Workload:  A1. Every 90s for 9 Minutes (6 Rounds) 1 Rope Climb 3 Clean Deadlifts (90% best clean) 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 … Continue reading →

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BLACKBOARD – 12 May 2014

Workload:  A1. Hang Clean (3) – Build to  Max *Deload to 85% – 2 sets of 3 Hang Cleans + 2 Front Squats Then:  B1. 10 Minute AMRAP:  10 Alternating Dumbbell Presses (1/4 Strict Press 1 Rep Max) 1 Sled 50m Sled Push – (115/70lbs) 10 Pistols Then:  C1. Hollow Rock Holds 4 sets of … 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...