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	<title>TheBoltBlog &#187; Speed Training</title>
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	<link>https://blog.get-bolt.com</link>
	<description>Get BOLT</description>
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		<title>GET BOLT &#8211; 9.21.11</title>
		<link>https://blog.get-bolt.com/2011/09/21/get-bolt-9-21-11/</link>
		<comments>https://blog.get-bolt.com/2011/09/21/get-bolt-9-21-11/#comments</comments>
		<pubDate>Wed, 21 Sep 2011 13:56:28 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Speed Training]]></category>
		<category><![CDATA[Travel/Home/BodyWeight WOD]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1774</guid>
		<description><![CDATA[10 x 100m Sprint
r/r - 1 min
+
L-sit/L-hang - Accumulate 3 minutes]]></description>
				<content:encoded><![CDATA[10 x 100m Sprint
r/r - 1 min
+
L-sit/L-hang - Accumulate 3 minutes]]></content:encoded>
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		<title>WOD 5.17.11</title>
		<link>https://blog.get-bolt.com/2011/05/17/wod-5-17-11/</link>
		<comments>https://blog.get-bolt.com/2011/05/17/wod-5-17-11/#comments</comments>
		<pubDate>Tue, 17 May 2011 05:13:37 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Speed Training]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[BOLT Athletics]]></category>
		<category><![CDATA[Crossfit Irving]]></category>
		<category><![CDATA[Olympic Lifting]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=950</guid>
		<description><![CDATA[5 sets
Power Clean x 1/Push Press x 2
+
10 sets of 
Kneeling Jump to Chest Pass
5 yd acceleration odd sets/
4 Max height jumping Lunge even sets
+
4 rounds
30s Handstand
1min FLR
30s Squat hold
(as unbroken as possible)]]></description>
				<content:encoded><![CDATA[5 sets
Power Clean x 1/Push Press x 2
+
10 sets of 
Kneeling Jump to Chest Pass
5 yd acceleration odd sets/
4 Max height jumping Lunge even sets
+
4 rounds
30s Handstand
1min FLR
30s Squat hold
(as unbroken as possible)]]></content:encoded>
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		<item>
		<title>WOD 3.2.11</title>
		<link>https://blog.get-bolt.com/2011/03/02/wod-3-2-11/</link>
		<comments>https://blog.get-bolt.com/2011/03/02/wod-3-2-11/#comments</comments>
		<pubDate>Wed, 02 Mar 2011 14:50:50 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Speed Training]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=418</guid>
		<description><![CDATA[400m Sprint x 5
r/r 4 min between efforts
----------------------------
Lower Body Stretching Series
----------------------------
No excuses! If he can do it, so can you]]></description>
				<content:encoded><![CDATA[<p>Oscar Pistorius &#8211; A South African athlete who runs a 46.25 in the 400m</p>
]]></content:encoded>
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		<item>
		<title>Absolutely BOLT</title>
		<link>https://blog.get-bolt.com/2011/02/18/absolutely-bolt/</link>
		<comments>https://blog.get-bolt.com/2011/02/18/absolutely-bolt/#comments</comments>
		<pubDate>Fri, 18 Feb 2011 06:55:57 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Speed Training]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=347</guid>
		<description><![CDATA[5x100m sprints like the guy on the right, rr-2min 
----------------------------------------------
AMRAP in 8 min of 
10 Bent over Rows
20 Jumping Lunges]]></description>
				<content:encoded><![CDATA[<p>Usain Bolt dives and drives out of the blocks, his current world record in the 100m is 9.58.  The current women&#8217;s world record of 10.49 was set by Florence Joyner in 1988.   Two impressive power athletes.</p>
<p style="text-align: center;"><a href="http://blog.get-bolt.com/wp-content/uploads/2011/02/boltdiveanddrive.jpg"><img class="size-full wp-image-349 aligncenter" title="boltdiveanddrive" src="http://blog.get-bolt.com/wp-content/uploads/2011/02/boltdiveanddrive.jpg" alt="" width="450" height="291" /></a><a href="http://blog.get-bolt.com/wp-content/uploads/2011/02/florence-griffith-joyner-1.jpg"></a></p>
<p style="text-align: center;"><a href="http://blog.get-bolt.com/wp-content/uploads/2011/02/florence-griffith-joyner-1.jpg"><img class="size-full wp-image-350 aligncenter" title="florence-griffith-joyner-1" src="http://blog.get-bolt.com/wp-content/uploads/2011/02/florence-griffith-joyner-1.jpg" alt="" width="500" height="500" /></a></p>
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