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Thursday 28 January 2010

Posted by The Coach on January 27th, 2010

Strength
Power Clean
90%3RM x 3 x 3

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WOD
21, 15, 9 rep rounds for time of:
Push Press 60kgs
Ring Dips
Burpees
Row (for calories)

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8 Responses to “Thursday 28 January 2010”

  1. gus said

    power clean:
    3-3-3 at 55kg. so many form bits to work on.

    wod:
    21-15-9:
    single arm 16kg kb push press
    ring dips – red band
    burpees
    row (calories)
    = 11;47

    first time doing burpees in probably over a month! shoulder seemed to hold up ok though

  2. Jane said

    Again just one workout today 8 x 200m with 2 min recovery.

    I feel great, this taper week is definitely having the desired effect.

    Times were
    Reps 1 – 3 – 5 – 7
    44s / 41s / 39s / 40s

    Reps
    2 – 4 – 6 – 8
    46s / 43s / 41s / 40s

  3. Pete Yeates said

    Auxiliary strength: (I have figured there is an imbalance in strength or improper firing of the glutes and hips from one side to the other. This imbalance is giving me lumbar soreness and a reduced capacity to lift heavy)

    Warm-up = Dynamic mobility

    Correction exercise = Single-leg Romanian deadlift . (Wow, these are a kick ass way to assess and treat any difference in strength between sides. I am about 20% stronger on my right leg)

    Single-leg RDL x 5 on each leg @ 12kg Kettlebell, 12, 16, 16, 24, 24, 28, 28, 32, 32, 36.

  4. Jane said

    Pete – really interested in what you have just posted about imbalance – what are single-leg romanian deadlifts??

  5. Pete Yeates said

    Hey Jane, try this link.

    http://www.5min.com/Video/How-to-Do-the-Kettlebell-RDL-126506394

  6. Pete Yeates said

    Some theory behind the above exercise, plus some other useful info and exercises @

    http://functionalmovement.com/SITE/publications/downloads/deadlifting.pdf

  7. Bliss said

    Great article and clip Pete. Thanks! 🙂

  8. Jane said

    Thanks Pete 🙂

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