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Tuesday 05 January 2010

Posted by The Coach on January 4th, 2010

Strength
Deadlift
3-3-3 @ 75% 3RM
then
1 x 15 @ 75% 5RM

Post loads to comments

WOD
3 reps for time of the Kettlebell Combat Complex @ 24kgs
Each rep of the complex consists of:
1-Arm Snatch, 5 reps left
1-Arm Clean & Press, 5 reps left
1-Arm Snatch, 5 reps right
1-Arm Clean & Press, 5 reps right
Goblet Squat, 10 reps
Goblet Lunge, 5 reps each side
1-Arm High Pull, 5 reps left
1-Arm Row, 5 reps left
1-Arm High Pull, 5 reps right
1-Arm Row, 5 reps right
2-Hand Russian Swing, 10 reps

Post time to comments

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22 Responses to “Tuesday 05 January 2010”

  1. Damon said

    3×3 deadlift @ 166kg
    then
    1×15 deadlift @ 125kg
    then
    wod @ 20kg kettlebell (no 24kg available)
    time: 18:11

  2. gus said

    deadlift:
    3x3x 102.5kg
    15 x 82.5

    kb complex – cut out left snatch and left press (still cleaned), rest of movements as above. 16kg kb
    = 7:55

  3. andrew said

    WU – 100 x KB swings (16kg), mobility

    Strength – 125kg x 3 x3, 100kg x 15

    WOD – as rx’ed 7:46

  4. michael a said

    wu;100 kb swings(12kg),mobility
    strength;3,3,3@80kg
    1×15@70kg
    wod;kb combat complex(16kg)-7.50

  5. Will F said

    First WOD for the year, great to be back…feeling awesome after a good workout.

    warmup – 100 kb swings (12kg), mobility, 1x rnd WOD

    Strength
    Deadlift 3x3x3 60KG
    1×15 40KG

    WOD 12KG, 7.40

    Felt I could have gone heaver all around, but first day back after a long break I took it easy.

  6. The Cell said

    Warm up
    100cal on Airdyne
    Mobility work

    Then:
    OHS
    5-5-5-5
    65kg straight sets

    Deadlift knee level holds then explode up(designed to strengthen posterior chain; for the life of me I cant remember the name of the exercise, I have a total memory blank)
    3-3-3-3
    100kg straight sets

    Then:
    ‘Short and sharp’
    25kg Sandbag squat cleans, 10 reps
    Airdyne, 20 calories
    4 ROUNDS FOR TIME
    TIME = 7.07min

    stretch

    SS

  7. andrew said

    stef – Dimmel deadlifts??

  8. The Cell said

    Stef: AWF calls them Halting Deadlifts. Bit different to powerlifting haltings though.

    Jase

  9. Dan said

    Really enjoyed this session. It was good to be back at the Cell training after the break.

    As rxd : 8:29

    Need to work more efficiently, however glad that I used the 24kg KB.

    Cheers Stef

    Dan

  10. Adam Piller said

    Andrew you flew through that!! seriously quick.

    i thought partial reps were banned at the cell coach?? just like preacher curls were…

  11. The Cell said

    Jase
    Warmed up with 100 x KB Swings @ 16kg
    Mobility drills
    then
    Rolling Thunder Deadlifts
    3-3-3 reps
    45/45/45kgs
    These are very humbling. Tried 50kg and it just peeled open my grip!
    then
    Weighted Pull Ups 3 x 5 @ 12kg
    Weighted Dips 3 x 5 @ 12kg + 10kg Vest

    WOD with the 12pm crew
    20kg KB and 10kg Vest
    Time: 9.09mins

    Went lighter today as I’m returning from a back injury. Felt good. Few twinges but overall ok. Vest made things very hot!

    Adam: The haltings Stef did aren’t partials. You still go the full ROM but pausing at knee height. That said, some partials do have a place in some training programs. Preacher curls have no place in ANY program!! πŸ˜›

    JD

  12. The Cell said

    Just weighed the vest, it’s actually 11.5kgs. That 1.5kgs makes ALL the difference πŸ˜‰

    JD

  13. stef said

    BAM! HAULTING DEADLIFS! I knew ud remember it Jas, and Adam F*#k up!

    πŸ™‚

    SS

  14. Adam Piller said

    lets settle this with a “halting/normal/romanian/german/stuff it any type of deadlift” competition!!

    BAM

  15. Jason said

    I think an OHS comp would be a more fitting test of athleticism πŸ˜‰

  16. Biljana said

    Warm Up – x100 KB Russian Swings @10kg, Mobility Drills, x1 round KB Combat Complex @ 10kg

    Strength
    Deadlift
    3-3-3 @ 75kg
    then
    1 x 15 @ 55kg

    WOD
    3 rft of
    Kettlebell Combat Complex @ 12kg

    6:58min

  17. michelle said

    Warm up: 6km easy cycle, 1.5km row, mobility

    Strength: Deadlift
    3-3-3 @ 70kg
    15 reps @ 60kg

    WOD: As Rx’d (16kg)*

    Time = 9:01

    *I was planning on using 12kg KB for the Snatch/C&J and 16kg for everything else, but could only find a 16kg at the gym, so decided to suck it up and use it across the board. The C&J was the worst, I could only manage a couple of reps at a time and was down to singles for the last round. The snatch was actually okay, which surprised me.

    I did five rounds of this complex in May last year in 12:50 with an 8kg kettlebell.

  18. Adam Piller said

    the coaches made a boo-boo!! whiteboard said 5 goblet squats but as rxd is 10 goblet squats. im guessin all times on the board before the 6.30 session were as per whiteboard. 6.30pm crew went as rxd. there, thats my tuesday bitch yeehah!!!

    deadlifts 3,3,3 @ 160kg then 15 @ 135kg – all felt good, glad to have strength bias back

    wod as “RXD” 8.15mins

    OHS, deadlifts, whatever, time and place baby, time and place

  19. Stef said

    Im sick of your jaw Adam, but I love you!

    πŸ™‚

    SS

  20. Adam Piller said

    More love than anyone else will ever know…except brad perhaps

  21. Nikk said

    Warm Up
    100 Kb swings @ 10kg, Mobility drills, 1rnd of Kettlebell combat complex @ 10kg

    Strength
    Deadlift
    3-3-3 @ 35-40-45kg
    then
    1 x 15 @ 30kg

    WOD
    3 reps for time of the Kettlebell Combat Complex @ 10kgs

    1-Arm Snatch, 5 reps left
    1-Arm Clean & Press, 5 reps left
    1-Arm Snatch, 5 reps right
    1-Arm Clean & Press, 5 reps right
    Goblet Squat, 10 reps
    Goblet Lunge, 5 reps each side
    1-Arm High Pull, 5 reps left
    1-Arm Row, 5 reps left
    1-Arm High Pull, 5 reps right
    1-Arm Row, 5 reps right
    2-Hand Russian Swing, 10 reps

    Time= 11.12 πŸ™‚ πŸ™‚

  22. Jason said

    Oops, my bad. I didn’t even check the website and went from memory. Got most of it right! πŸ˜‰

    JD

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