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Thursday 27 August 2009

Posted by The Coach on August 26th, 2009

Front Squat
5-5-5 reps
Back Squat
1 x 20 reps

Post loads to comments

For time:
25kg Sandbag Carry, 1 mile (1.6km)
If you have body armour or a 10kg weight vest, wear it.

Post time to comments




10 Responses to “Thursday 27 August 2009”

  1. Jon woods said

    Bit of a slack effort this morning. Quite sore from lunges and the rest yesterday, also trying to get some work finished before going on leave. So cycled to gym, CFWU x 1 (supermans and bar dips)
    also did some shoulder dislocates!

    strength: FS 5-5-5: 60-80-85

    BS 1 x 20 @ 85
    my shoulder mobility is still pretty ordinary and as the weight on the front squat gets heavier it really strains my wrists, so have been using this overhand grip, with elbows high and basically a close grip in front of my neck. I have seen it referred to as some other method, but can’t think what it is. So I didn’t actually have time for the wod today, but legs were quite done from yesterday and today anyway.


  2. gus said

    ergh.. it hurt putting my pants on this morning and i’m walking around the office swaggering like a cowboy.

    front squats will be interesting tonight

  3. Adam Piller said

    g star!! im on the same horse boy!! see you at the pit – 5.30pm

  4. Br3nd4n said

    i think im worse off than anyone else because i complain more… its a simple sience really πŸ™‚

    couldnt bend down at the supermarket, i’m like “Mum, can you pass me the chocolate eggs?” and she’s just like “No.” and walks off 😦

    have fun gus and adam, i am really upset that i can’t join you guys. seriously, there may even be tears πŸ™‚

  5. Biljana said

    Back Off Week

    Warm Up – row 500m, mobility stretches

    Front Squat 5-5-5

    then 1×20 Back Squats @ 25kg

    WOD: for time of
    1.6km 15kg Sandbag Carry

    14:58 min πŸ™‚

  6. gus said

    front squat:
    5 x 60-62.5-63.5 – these felt tougher than they should have, presumably from the lunges

    back squat: 1 x 20 – 63.5. also tough

    1.6km 20kg sandbag carry: this was fairly gruelling.. tried to jog where i could.

    forgot to write down time.

    fark, back in the morning at 5.30am!

  7. Chanel said

    Again, holy moly! My legs no longer feel like they are attached to me!

    Warmup 500 m row

    front squat 5×5 warmup sets increasing weight

    back squats x 20 @ 35kg

    1.6k with 15kg sandbag (1 lap with 10kg med ball)


    probably could have gone faster if my legs didn’t fall off half way through the first lap πŸ™‚

  8. Adam Piller said

    We missed you numbers!!

    Front squats
    100kg,105kg,107.5kg x (failed on 4th rep)
    Back squats 80kg – will go 90kg next time, felt easy

    Threw 10kg vest on and 25kg sand bag on top. This was F’n tough!!! Time 12.37mins.
    Then jog 400m with 25 push-ups every 100m

    3×3 reps muscle ups
    3×5 reps hand stand push-ups

    Stretch, foam roller

    Good session tonight!! We all went hard!!

  9. Nikk said

    Well done adam great time 2 night wish i could’ve been there but i had soccer πŸ™‚

  10. gus said

    checked time this morning: 20kg 1 mile sandbag carry was 13.53 (i think)

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