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Monday 18 January 2010

Posted by The Coach on January 17th, 2010

Week 3 of Strength Cycle 1/2010.

Back Squat
85% x 5 x 3

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21-18-15 rep rounds for time of:
32kg Kettlebell American Swings
Knees to Elbows
Double Unders

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The Cell Workshop For Fire Fit - Fitness Industry Regulation & Education


11 Responses to “Monday 18 January 2010”

  1. Damon said

    5×2 back squat at 132kg
    5×1 back squat at 126kg
    5×3 press at 60kg

    wasn’t really focused this morning and struggled not only to be there but to be fully present during the entire workout. Nearly failed on a squat rep at 132kg and sustained a small injury pressing that cut the workout short. I neglected my normal routine which contributed to the lack of focus.

    Missing being home in Perth a little at the moment, although probably wouldn’t miss 42degrees.

  2. michelle said

    Warm up: 5min skipping, 2 rounds of (20 x split lunges, 20 x situp, 20 x pushup, 20 x squat), mobility

    Strength: Back Squat
    5-5-5 @ 62.5kg – felt really lop-sided and off balance for some reason

    WOD: As Rx’d
    Time = 10:50

    First time swinging 24kg American-style, and those and the double unders were fine. I need to work on the knees to elbows – had to do these mostly as singles.

  3. Vicki said

    8kg russian swings
    Knees to bump
    triple skips

    16.5kg on bsq.

    Blech today, no fun at all 😦

  4. Jane said

    Today I also had back squats programmed – needed to do 5 x 5 reps.

    Last time I did this on my own on 2 Jan I only lifted 40kg for the whole WOD, had a confidence issue going on and previously at The Cell I have got to 47.5kg as a max.

    So today I decided that I would not be a wimp and would see what I could achieve (with my new olympic bar & weights 🙂 )

    Warmed up with 5 x 3 starting at 20kg and moving up to 35kg then came the real work – I managed the following:

    45kg – did another set of 45kg but it was fairly easy
    50kg – wow and I still felt ok
    55kg – omg! form did not look great, but I managed all 5 reps with fairly deep squats so really, really pleased

    The increase in strength seems to have come from no where as I have been stuck at the same sort of weight for squats & deadlifts for a while

  5. The Cell said

    With you in spirit, Damon, miss your energy and wisdom my dear friend!

    Warm up
    100 cal airdyne
    Mobility work
    Squat specific warm ups


    Snatch grip High pulls
    60kg straight sets

    160kg Straight sets

    1×12 @ 120kg

    21-18-15 reps of:

    Fat bar pull ups
    Push ups
    Sit ups
    10kg Wall ball
    TIME = 8.42min

    Stretch / foam roller

    *Felt quite good today, OHS were not as strict and as technical as I would of liked and have not dead lifted heavy for a while, never the less the weight came up clean, just felt extra heavy. The WOD post strength work felt fluent and most of it was all unbroken, in fact just one set of push ups and pull ups, the rest was fluid!


  6. The Cell said

    Oh and yesterdays work out was:

    5km Row for time with BAM BAM MAcGyver
    TIME = 19.27min
    AVG 1:56.8 / 500m

    Tabata Airdyne – 4mins of 20/10sec
    Aim was to reach 100cal

    Reached 108 cal



  7. Pete Yeates said

    Warm-up = Glute activation, Skipping for 5 minutes, some dynamic mobility, pushups, squats, situps, lunges.

    Back Squat 5,5,5 = 73.5kg for all sets

    WOD = as Rx’d
    Time = 7:24

    Jane Congrats on the Pb for the squat. 🙂

  8. The Cell said

    To all the crew who did the WOD at 12 pm, awesome it was very hot and suffocating the afternoon shifts will feel it as well.

    Paul fronted up for a second WOD to day after completing the Cottesloe one earlier this morning and did it as RXD.

    Bliss and Rosa – BABOOM you are both mint for tackling it in this heat, we wont mention a certain someone who cancelled because it was to hot.


    Back Squat 5×5 at 65kg

    As Rxd
    Time 11.34


  9. gus said

    gah, after a heinous night’s sleep from the heat i slept through my alarm this morning

    made up for it at home.. was hot in my little tin gym after work!

    back squat:
    5-5-5, 77.5 across

    wod in spirit of today’s:
    24kg american swing
    sit up
    tuck jump


  10. Bliss said

    Warm up: 5min skipping, 2 rounds of (20 x split lunges, 20 x situp, 20 x pushup, 20 x squat), mobility

    It was bloody hot!! Amazing really…

    Strength: Back Squat
    5-5-5 @ 47.5kg – This was kinda easy. Could def go heavier…

    16kg KB American Swings
    Knees to Elbows
    Double Unders

    Time = 12.04

    Thanks to all this afternoon. It was tough this arvo…

    First time swinging 24kg American-style, and those and the double unders were fine. I need to work on the knees to elbows – had to do these mostly as singles.

  11. Bliss said

    oooppppssss…sorry Michelle. Copy and pasted your post and left some stuff on there! Def no 24kg for me!

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