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Saturday 21 November 2009

Posted by The Coach on November 20th, 2009

Strength
Back Squat
3-3-3 reps

Load prescription: Sets Across @ 85% 1RM

Post loads to comments

WOD
5 rounds for time of:
45kg Over Head Squat, 10 reps
32kg (each hand) Farmer Carry, 100m
25kg Sandbag Carry, 200m

Post time to comments

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5 Responses to “Saturday 21 November 2009”

  1. Pete Yeates said

    Warm-up = Glute activation, shoulder mobility, Back squat x 3 @ 45kg, 55kg.

    Back Squat 3,3,3 all at 70kg

    WOD = scaled the OHS to 35kg, all else as Rx’d
    Time = 26:53

  2. gus said

    combat conditioning…

    was a long one today and was feeling the past two day’s workouts in my system too!

    good fun though.. whip smash is always a winner

  3. Dan said

    Combat conditioning!

    Great session guys, it was exactly what i needed to keep me on the straight and narrow as it was my work Christmas party last night and if I hadn’t committed to the Combat conditioning session then I would probably be feeling sorry for myself today! 😉

    Have a brilliant weekend.

    Dan

  4. Biljana said

    Last Day of Back Off Week

    Warm Up – 1km row & mobility drills

    Strength
    Back Squat 3-3-3 @ 50kg

    WOD – 5 rounds for time of:
    Scaled wod of –
    10 x OHS Broomstick
    100m Farmer’s Walk – 8kg KB
    200m run

    15:34 min

    Stef – thanks for inviting me and the boys to the combat class. It was pretty cool and we all enjoyed it. Might have to get myself up a little earlier and get to the class a few more times. Thanks for everything!! 🙂

  5. Pete Yeates said

    PM training = Run for 2 hrs along freeway bike path with a 6 kg backpack, slow and steady.

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