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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Saturday 21 November 2009

Posted by The Coach on November 20th, 2009

Back Squat
3-3-3 reps

Load prescription: Sets Across @ 85% 1RM

Post loads to comments

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


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.


  4. Biljana said

    Last Day of Back Off Week

    Warm Up – 1km row & mobility drills

    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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