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Monday 19 October 2009

Posted by The Coach on October 18th, 2009

Back Squat
5-5-5 reps
Load Prescription
1st Set – 65% 5RM
2nd Set – 85% 5RM
3rd Set – 5RM PB

Post loads to comments

For time:
Run, 200m
Knees to Elbows 50 reps
Run, 200m
Knees to Elbows 40 reps
Run, 200m
Knees to Elbows 30 reps
Run, 200m
Knees to Elbows 20 reps
Run, 200m
Knees to Elbows 10 reps

Post time to comments

Adam - Pull Up


12 Responses to “Monday 19 October 2009”

  1. Vicki said


    WOD: 200row
    25/20/15/10/5 K2E
    Pete and I are arguing over our (my) times so mine whatever it is, is wrong *roll eyes*
    The irritating thing is, he is probably right …

    Superhuman effort this morning by all – Andrew I am going to find you a slinky super hero suit and a cape 🙂 “… faster than a speeding bullet…”

  2. michelle said

    Warm up: 1km row, mobility drills, CFWU x 1

    Strength: Back Squat
    5-5-5 45kg-60kg-72.5kg PB 🙂

    WOD: As above

    Time = 16:17

    My hands are still throbbing, and I have a huge tear in my right palm 😮

    What would Andrew’s Superhero name be?? I like Dr Airdyne….. or Rowboy 😉

  3. Pete Yeates said

    Warm-up = Row 1km, Glute activation, CFWU, Back squat x 5 @ 20kg, 40.

    Back Squat 5,5,5 @ 50kg, 65, 77.5 (PB).

    WOD as Rx’d = 16:08

  4. Vicki said

    Captain Smash 🙂

  5. gusman said

    lol, i like captain smash and dr airdyne haha

  6. Tracy said

    I’m looking for a ride down to the Cell for the Running Cert this weekend….Jane? Biljana are you two going? Anyone else north of the river?

    I live in Wembley, near Subiaco and could meet you somewhere for an easy pick up?

    thanks! 🙂

  7. andrew said

    hey i am the one who takes the mickey out of others – I cant take my own medicine

    dr airdyne will only apply when I can average iKW over a minute. Not there yet can only get it abv 1kw momentarily…

    Rowboy – not when I am pushing 50 fm the wrong side

    captain smash has a certain ring to it


    5 x 70kg
    5 x 90kg
    5 x 105kg

    Airdyne 30 calories
    K2E (sort of) 50/40/30/20/10

    Forgot to write down my time. Lapse of superhuman powers 😦

  8. Biljana said

    Hey Tracy – Happy to help out for the weekend. Will leave you my details on facebook. 🙂

  9. Jane said

    Hi Tracy

    no worries with picking you up – I’m in Floreat, but I’m not going home at the end of saturday (I’m off out south of the river)

    Biljana – I could pick up if you could drop off Saturday??

  10. gus said

    went for a bit of a run this arvo… shins and lower back didn’t care much for it

    if i have release a biography it will be called “not born to run” 😛

  11. Craig L said

    Gus, Just letting you know these titles are taken.

    The Ladies of the Night: An Historical and Personal Perspective of the First and Oldest Profession, by Gene Simmons

    The Truth About Chuck Norris: 400 Facts About the World’s Greatest Human, by Ian Spector

    Confessions of an Economic Hit Man, by John Perkins

    The Know-It-All: One Man’s Humble Quest to Become the Smartest Person in the World, by AJ Jacobs

  12. Jane said

    Can’t believe that the 30days are nearly over, its gone really quickly and I have learnt lots – being able to make “treat” type foods that are paleo and also learning about what I need to do to keep me firing on all cylinders!

    8.30am Breakfast
    130g egg white incl. 1 yolk cabbage, broccoli, cauliflower, tomato, chicken, avocado + 1 x pear & 9 x almonds

    11am Snack
    1/2 apple + almonds

    1.30pm Lunch
    tuna, spinach, tomato, avocado + kangeroo veg bake + 1/2 apple & almonds

    4.30pm Snack
    pumpkin + apple sauce & almonds

    7.15pm Snack
    Paleo Recovery Drink

    7.30pm Dinner
    Fish stirfry + pineapple & almonds

    6am – 90mins bikram yoga

    6pm – CFE windtrainer session w/up 8mins followed by 4 x 5min efforts holding maximum distance with 3 min recovery + 5min cool down – distance 2.5 / 2.9 / 2.8 / 2.9 then running out of time so did 3 x 300m on bike with 20 x K2E

    Felt really good today (should do after doing next to nothing last week!) and definitely felt the effects of the extra food as was hardly hungry in the evening and didn’t have the normal “unsatisfied” feeling 🙂

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