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Monday 11 January 2010

Posted by The Coach on January 10th, 2010

Strength
Back Squat
5-5-5 @ 80% 5RM

Post load to comments

WOD
21-15-9 rep rounds for time of:
24kg Double Kettlebell Push Press
Burpee

Post time to comments

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12 Responses to “Monday 11 January 2010”

  1. Damon said

    5-5-5 Back squat @ 120kg
    then
    WOD with 2x25kg dumbells
    time: 7:20

    reflecting by the pool after the session on a relatively cool morning for Singapore. Body is adapting to the new workload and certainly don’t feel over trained at this point in time.

  2. gus said

    back squat: 5-5-5
    72.5 across

    wod: (altered for shoulder)
    21-15-9
    1 arm 20kg kb push press
    8kg db renegade rows

    forgot to write down time but it was roughly 7.40 i think

  3. The Cell said

    7.47 Gusman

    JD 🙂

  4. michelle said

    Warm up: 20km cycle, mobility, back squat 20kg x 5, 30kg x 4, 50kg x 3

    Strength: Back Squat
    5-5-5 @ 60kg

    WOD: As Rx’d (16kg)
    Time = 8:02

    16kg is really tough for me to lock out properly, but the 12kg KBs would have been too light. I guess I’ve just got to get stronger!

  5. Pete Yeates said

    Warm-up = Glute activation, 1km Row, Mobility, Back squats.

    Back squat 5,5,5 @ 72.5kg

    WOD = 20kg KB’s
    Time = 8:25

  6. The Cell said

    Spot on Michelle! “Don’t wish it were easier, wish you were better” the late Jim Rohn.

    Jase
    W/Up
    Double Under Practice
    16kg KB Snatch 100 reps

    Strength
    Muscle Snatch
    30kgx3x2
    Power Clean Clean
    65kgx2+1×3
    Push Jerk+Split Jerk
    65kgx2+1×3

    WOD
    5RFT:
    10kg Med Ball Slam, 20 reps
    2.5m Broad Jump, 10 reps
    Time: 6.19mins

    JD 🙂

  7. Adam Piller said

    back squats 112.5kg accross

    wod as rxd 6.07mins

  8. Biljana said

    Warm Up – 1km row, Mobility Drills, B/St -1x15kg, 4x35kg, 2x55kg

    Strength – Back Squats 5-5-5 @ 80% 5RM
    65/65/65

    WOD: 21-15-9
    12kg KB Push Press
    Burpees

    6:25min

  9. The Cell said

    AM:
    Warm up:
    Mobility drills
    10km Row
    Time = 42.13min
    AVG = 2:06.6 per 500m

    PM:
    Warm up:
    100cal Airdyne
    MObility drills

    Then:
    OHS
    3-3-3-3-3
    70-72.5-75-77.5-80kg PB

    Power clean
    3-3-3
    75-75-75kg

    Then:
    2 x 24kg KB Push Press
    Burpee
    21-15-9 reps
    WOD As Rx’d = 5.21min

    Stretch

    *Was really working with those push presses, weight was heavy, legs were hurting after the burpees.
    Very happy with the OHS, I weigh 75kg, so that was a great PB for me, and felt like I could of done a few more reps at 75kg and even 77.5kg!

    SS

  10. michelle said

    Nice work on the overhead squats, coach!!

  11. michael a said

    w/u;1000m row,mobility,b/s w/up.
    wod;21-15-9 dble k/b p/press
    burpees(20kg for the set of 21,thought id give it a crack,but was spent and changed 2 16kg 4 rest of wod)8.31

  12. Chanel said

    warmup 1k row, mobility
    b/s 15kg x 5, 25kg x 4, 35kg x 3

    strength
    b/s 5 sets 40kg x 3

    wod
    21-15-9-15-21
    6kg double KB push press
    situps

    5:50

    then 1.5 hours pole dancing

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