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Tuesday 12 January 2010

Posted by The Coach on January 11th, 2010

3×3 @ 80% 3RM
1 x 15 @ 80% 5RM

Post loads to comments

As many rounds as possible in 15 mins where 1 round consists of:
1 x Push Press @ 65% of body weight
1 x Strict Pull Up
3 x Push Presses @ 65% of body weight
3 x Strict Pull Ups
5 x Push Presses @ 65% of body weight
5 x Strict Pull Ups

Post rounds to comments


14 Responses to “Tuesday 12 January 2010”

  1. Damon said

    3-3-3 deadlift @ 170kg
    1×15 deadlift @ 130kg
    WOD @ 65kg for push press
    5 rounds completed up to 3 pull ups in round 6

    had to have complete focus today, each set was intense and I needed the mental space between the sets to get through next round. Not helped by terrible and loud music at the gym, but managed to tune out and Focus on the task at hand

  2. Adam Piller said

    Deadlifts – 170kg 3 x 3 then 145kg x 15

    wod as rxd – 7 rounds, 1 push press, 1 pull up, 3 push presses, 3 pull ups, 2 push presses (88kg body weight)

    awesome work by all this morning! The girls smashed the deadlifts, top stuff!

  3. gus said

    dead: 3x3x110, then 15×90

    subbed to one arm 20kg kb push press, orange band for pull ups
    = 6 rounds + 1 push press + 1 pull up + 2 push press

    interesting way to structure a wod..

  4. Lisa said

    Warm up 1000M row and mobility work.

    Strength deadlifts –
    3 x 3 reps/60/60/65kg

    WOD –
    30kg push press/PB (Should have used BB and done less rounds)
    8 rounds 4/6 of round 9!
    Great class!
    Lisa πŸ™‚

  5. Pete Yeates said

    1hr run, medium to hard pace on soft sand.
    Will catch up on the Deadlifts later in the week.

  6. andrew said

    WU – 1km row, mobility, DL WU’s

    Strength – 3 x 3 x 145kg, 15 x 115kg

    WOD – 60kg PP (55% BW), 5 rds & up to the start of the 5 x pp

    watch out guys these girls are catching up!! I was looking for 20kg plates and they had them all on their bars!!

  7. michael a said

    w/u;1000m row,mobility
    wod;went 40kg with the p/press and blue band for p/ups,struggled on the sets of 5.6 full rnds and 5/6 of rnd7.

  8. The Cell said

    3km Ocean swim at Coogee, perhaps 2950m, I cramped very close towards the end and it still hurts now, I am a baby! πŸ™‚

    Dan and F.J did great, Dan is a gun and that is the first time F.J has swam that distance! Well done boys!


  9. The Cell said

    Stef, next time you’re going for a swim, let me know. I’ll be your tiger shark spotter pace setter on the kayak!! πŸ˜›


  10. Jane said

    Have my program from the US based coach to see me through to the half ironman in May using CF & CFE – what I didn’t expect was that he would program all my CF sessions, so not sure when or if I will get to The Cell to train – although I will try 😦

    So to keep me in the “Cell loop” and ensure that you don’t forget me, I will post my sessions here, my program started on Friday 1st January and I have already done some good CF workouts – the highlight for me is the WOD with 60 x box jumps which I managed really well – having never been able to do box jumps so a great achievement for me πŸ™‚

    Today’s session was a 10km Run TT – this really played with my mind as I have not run this far since about June 2008 before my stress fracture and given the achilles issues I have been having in the last few months it was my head that needed help rather than my body – was disappointed with my time – although I knew when I was running that I was not going fast enough – today was more about getting my head around the distance – completed 10km in 47mins 8secs

    Will possible do Bikram yoga tonight too – legs definitely need a stretch

  11. dan said

    Great workout this morning, I love those high work capacity sessions.

    WOD as Rxd: 10 rounds (50kg P.Press@80% B.W)

    3km swim Coogee. I thought the shoulders were going to be a bit tight after the WOD, however I think that it helped (I will let you know tommorrow!!)
    Great effort Luke and Stef I know you just wanted someone to stretch out your calves, hehehe, cheers boys great swim.


  12. kate said

    WU – 1km row, mobility

    Strength – 3 x 3/55kg, 15/50kg

    WOD – 25kg PP, red band (with knot tied in)
    11 rounds even.

  13. michelle said

    Warm up: 1km row, mobility, DL 35kg x 5, 45kg x 4, 60kg x 3

    Strength: Deadlift
    3-3-3 @ 75kg
    1 x 15 @ 65kg

    Then went for a 30min run

    Jane – the program sounds exciting! I’m glad you’re still going to post, it’ll be interesting to see what you’re getting up to on your own. Let me know if you start to get lonely – I’d be happy to meet up for the odd workout. Has Phil recovered from last Thursday yet?? πŸ™‚

  14. Jane said

    Hey Michelle,

    I might just take you up on your offer of a workout together πŸ™‚ especially in my ever expanding garage gym !

    Phil is still recovering from last Thursday, he was a wreck when he got home, but as with all these things he’s up for this Thursday too!

    But he has no desire to know what’s in store before he gets there πŸ™‚

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