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Thursday 14 January 2010

Posted by The Coach on January 13th, 2010

Power Clean
3 x 3 @ 80% 3RM

As many rounds as possible in 15 minutes of:
21″ Box Jump, 10 reps
32 kg Kettlebell American Swing, 15 reps

Post rounds to comments


9 Responses to “Thursday 14 January 2010”

  1. Damon said

    Warm up
    tabata dips and pull ups
    I.e 20 sec dip, rest 10 sec, 20 sec pull up, rest 10 sec
    four rounds
    Bergener warm up with oly bar
    work up to 78kg power clean
    3×3 power clean at 78kg
    15 min max rounds of
    10 x power clean at 60kg
    15 box jumps at 21 inch
    6 rounds

    no heavy kbs available so changed it up a little this morning. Work load managable this morning and pushed the pc/box jumps as hard as I could go.

  2. gus said

    power clean:
    3 x 3 x 50kg

    weight felt fairly comfortable, still have some technique issues that need ironing out

    amrap 15min
    10 x box jump, big tyre
    15 x 20kg russian swings (russian due to shoulder)

    = 13 rounds + 10 box jumps

  3. The Cell said

    Power Cleans
    Disappointed with this. Felt heavy and last week I was puling 100 for 3. I’m guessing all the deads yesterday took it out of me.

    As rx’d + 10kg Weight Vest
    8 rnds plus 10 box jumps.
    Great training with the lunch time crew and sharing the heat and pain together!

    JD 🙂

  4. Bliss said

    Power Cleans
    35/35/35kg ???? I think…

    Still working out this techinque
    amrap 15min
    10 x box jump, big tyre
    15 x 12kg American Swings.

    10 rounds plus 1 box jump

    It was hot!

  5. Biljana said

    Warm Up – 110 12kg KB Swings, mobility drills
    Power cleans – 5x15kg, 4x 25kg (30%), 3x35kg (60%)

    Strength – Power Clean 80% 3RM 3-3-3

    WOD – AMRAP 15 mins
    21″ Box Jumps, 10 reps (big tyre)
    16kg KB American Swings, 15 reps

    8 rounds + 10 BJ + 6 KB Swings

    Happy with todays effort! Great group to train with.
    Terrific to have you train with us Jase!! 🙂

  6. Tracy said

    Pete’s homework 🙂

    (just to post to say it was a good strategy and it worked well so I’ll keep doing it on the off days from Cott)

    My work gym (has crappy plates!)

    3 min row + mobility
    Warm up 5x bar only (20 or 25kg?), 5x40kg, 5x50kg
    3x 5rep – 60kg deadlifts

    I could have gone a bit heavier but couldn’t stop the bar from slipping out of my hands. Too thick of a bar and no chalk. The Cell rocks!

  7. michael a said

    w/up;100 swings,mobility,p/cleans
    16kg k/b swings(15)usa
    12 rnds

  8. Chanel said

    wup: 100 russian kb swings, mobility
    power cleans: 15kg x 5, 25kg x 4, 30 kg x 3

    Power cleans: 35kg 3-3-3

    AMRAP in 15 mins
    16kg suitcase sumo deadlift high pulls, 10
    12kg russian kb swings, 15

    13 rounds

  9. Jane said

    Today was full on with 3 x separate sessions – I had to back-to-back two of them as I had a meeting which lasted most of the day today and couldn’t train at lunchtime.

    Luckily have pulled up ok today after Tuesdays run I could not have done todays sessions yesterday – but with the help of magic Pete I am firing on all cylinders – which is very timely for the start of my training cycle for Busselton.

    6am – 60mins ocean swim at Cottesloe with my swim squad, had a great swim session and the water was excellent.

    Then straight home for a CF session which I started at 7.30am with CFWU + windtrainer & mobility – session was 5 RFT of 400m run (subbed this for rowing as calves still tight from Tues run) 20 x box jumps / 20 x 5kg wallballs – managed this in 20mins 37secs – had work rowing – so impressed that I can box jump at last 🙂

    After my meeting finished I went home and had a 20min power nap – I was knackered – then back to work.

    Last session of the day was 12 x 1 mile repeats on the bike with a 1min recovery. Did this on an out and back course into the wind on the way out and tailwind on the way back which is reflected in the times, which were about 3.05mins on the way out and 2.46mins on the way back.

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