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Thursday 21 January 2010

Posted by The Coach on January 20th, 2010

Power Clean
85% x 3 x 3

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5 rounds for time of:
140kg Deadlift, 7 reps
Double Under, 21 reps

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19 Responses to “Thursday 21 January 2010”

  1. Lisa said

    You are kidding me – more double unders!!! :-/

  2. michelle said

    Awesome WOD….. Glad I’m in for this one!!

    Cool photo, too 🙂

  3. The Cell said

    Lisa – here’s a quote from Robb Wolf that may help. “Find your weakness and make it your bitch!”

    Jase 🙂

  4. Adam Piller said

    oh, after last night, my back kills!!! alright 3,2,1 go…

  5. Lisa said

    Thanks Jase, I’ll keep that in mind tomorrow! 🙂

  6. Amanda said

    Damn you power clean!

  7. michelle said

    Warm up: 3 rounds of (100m run, 10 ring dips (red band), 3 overhead squats), mobility, 3 rounds of 10 GHD sit ups

    Strength: Power Clean
    3-3-3 @ 40kg
    Great to have some coaching on these – I now know what I need to work on 🙂

    WOD: scaled to 80kg deadlifts

    Time = 6:34

    The deadlifts felt heavy, all sets broken except the first. The double unders were fine – yay! 🙂

    Finished the morning off with some more ring dips, this time using the yellow band.

  8. gus said

    power clean:
    3 x 3 x 52.5 – still have some form issues but i think it’s improving each time

    wod: scaled to 100kg deads and 3 x single skips
    = 7:26

    happy with the deadlifts, first three sets were unbroken.. thought it would be worse than that!

  9. Lisa said

    Warm up: 3 rounds of (100m run, 10 ring dips (red band), 3 overhead squats), mobility, 3 rounds of 10 GHD sit ups

    Strength: Power Clean
    3-3-3 @ 35kg
    This weight felt fine. Worked on technique so I can go heavier next time.

    WOD: scaled to 65kg deadlifts

    Time = 6:19

    Double unders were much better today after some words of encouragement from Michelle and Storm (thanks girls). Was managing to get 5 or so in a row in this WOD which is a PB for me!

  10. Amanda said

    Cracking WOD!

    Warm up:
    3 rounds of (100m run, 10 ring dips (red band), 10 overhead squats) mobility, 3 rounds of 10 GHD sit ups

    Strength: Power Clean
    3-3-3 @ 30kg
    This weight felt fine. Worked on technique so I can go heavier next time.

    WOD: scaled to 60kg deadlifts

    Deadlifts where heavy – but felt good. Only last round was broken.

    Managed to smash out 12 dbl unders in a row which is an improvement.
    Still trying to find the point of momentum in the power clean – I keep lifting the bar with my upper body – GRR.

    Time: 5.26

  11. Amanda said

    p.s. what does GHD stand for again??? glutes and hamstring…..

  12. Pete Yeates said

    Warm-up = Glute activation, Dynamic mobility drills.

    Auxiliary strength day:

    Front Squat x 5 @ 15, 35, 45, 45kg
    Kettlebell cleans x 5 each arm @ 12, 16, 24, 32kg
    Weighted Pullups x 5, 5, 5 @ 12kg
    Sandbag power cleans @ 40kg x 10 to each shoulder

    I love strength days 🙂

    GHD = Glute & Hamstring Developer

  13. The Cell said

    Amanda: Glute and Hamstring Developer! BAM!

    Warm up:
    100 cal row
    MObility Drilss
    Bergener Warm up

    Every 30sec for 10 mins execute 2 x Squat Cleans @ 65kg
    Lungs were working really hard which forced me to focus intensely and concentrate on technical form!

    95kg Straight sets

    Cash in on dead hang free pull ups / overhand grip = 15 reps
    Weighted Pull ups: Overhand grip
    12kg KB Straight sets

    Max out on free pull ups /reverse grip = 12 reps

    GHD Raises
    3 x 6

    Skin the cats, 3 reps
    Paralette L-sit hold, 5sec
    5 rounds

    Stretch / foam roller


  14. The Cell said


    Glute Ham Developer 🙂

    I watched your form and it was fine, if you feel it in your arms it is because it is heavy DUH 🙂
    You didn’t arch out your shoulders or back, we fixed you at the start for leaning too far forward so from hear you are only going to get stronger.


  15. Jane said

    Another double session day today, 1st session was ocean swimming with swim squad at Cottesloe beach, am finally feeling more comfortable in the water and actually think I’m swiming much better than a few weeks ago.

    2nd session was 2 x 5km bike TT with 3min recovery – did these at lunchtime along Brockway Road – wind was up – why is it I never seem to get used to the wind even though its always there?

    Anyway, did 9min 03secs for the first and 8mins 58secs for the next.

  16. Tracy said

    Michelle and Jane – seriously impressed with your training efforts and so excited to cheer for you Michelle at the games! Jane…when is your event? Woot to Stef and Adam as well…anyone else training for the games?

    Gym day at work today – just keepin the energy flowin….

    3min row
    mobility warm up

    20kg bar warm up front squats x 10
    5-5-5 Front Squat 30/35/40kg
    1×15 Overhead Squat 15kg

    Handstands x 5 (still using the wall but getting there)

  17. Jane said

    Thanks Tracy 🙂

    I have a race Sunday 31st but my main race is Saturday 1 May – so another 14 weeks of training.

    Michelle, I didn’t realise you were doing the games!!!! I have volunteered to help on the Saturday (have a race on the Sunday so can’t attend)

    I will be cheering you on too!

  18. stef said

    Well done to the Jcobs Ladder group today, I know Jako ad his heart rate up near his max, I know the rest of you would of also! Good focus!


  19. michelle said

    Thanks Jane and Tracy – I’ll need all the cheering I can get!! It’s gonna be fun – I’m excited 🙂 🙂

    Jacob’s Ladder was a tough one today – I’ll be feeling pretty sore tomorrow, I think!

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