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Sunday, September 12, 2010

for time;
Run 400 m
30 KB Clean & Jerk, 55/35
Row 400m
20 KB Clean & Jerk
Run 400 m
10 KB Clean & Jerk

Split reps evenly between hands.

Sask Athletes

Deadlift @ 11X1 – use 55% 1 RM, 3 rep x 7 sets, 45 sec
+
KB Clean & Jerk Technique
+
4 rounds of Tabata Push-ups
+
5 x 200m Row @ 95%, 60 sec rest (all times should be nearly identical; within 3 seconds of each other; last set will feel hardest)

“We can make a considerable step towards the goal of our existence – whether we picture it as perfection or freedom or lasting happiness or the fulfillment of our destiny – if we establish once and for all the right relationship to the physical body. We must look upon it as an instrument to be used, an animal to be trained, a slave to be commanded and yet treated with due regard to its dignity and its rights. If we have not already acquired this attitude, we need to exercise ourselves in it until it is established. This body is not ‘I’. It is not myself. It is a thing that will degenerate if not cared for. It is an animal that will disobey if it is not disciplined. It is mine for a short time only and during this time, I must make the fullest use of it. In all things, at all times, it must obey me. I can and will be forged by discipline. My meditating on such notions as these, we establish the right mental attitude. But the connection between mind and body must be forged by discipline. It is good to accustom this body to hard physical work. We should endeavor to acquire a rich repertoire of bodily skills.” JG Bennett

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