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Saturday 30 January 2010

Posted by The Coach on January 29th, 2010

Strength
Press
90% 5RM x 5 x 3
then
85% 5RM x 10-7-4 reps

Post loads to comments

WOD
5 rounds for time of:
45kg Power Snatch, 5 reps
Row 200m

Post time to comments

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4 Responses to “Saturday 30 January 2010”

  1. gus said

    did back squat today instead of press:

    5-5-5 at 81kg. this was tough!
    then 20 x 65kg

    wod:
    5rft
    5 x 45kg power clean (subbed due to shoulder)
    200m row

    = 8:21

    brutal wod today… felt trashed after

  2. andrew said

    WU – 500m row, 400m run, CFWU x 1, mobility\

    Strength – 3 x 5 x 60kg, 47.5kg x 10/7/4

    WOD – as rx’ed 7:12. My power snatches were an ungodly battle between brute strength, poor technique and lack of flexibility.

  3. Pete Yeates said

    Warm-up = Functional activation drills.

    Caught up on Deadlifts today.

    Deadlift x 5 @ 45kg, 65, 75.
    Deadlift x 1 @ 85kg, 85, 85, 85, 95, 95, 105, 105
    Deadlift x 15 @ 85kg

    I finally was able to get past 85kg, its been a while. 🙂

  4. Rhys said

    Gus I was gonna say that you transformed into the hulk, i didn’t see that you were squating rather then pressing, good work with the squats!!!

    At crappy work gym:
    Press 3*5 @ 50
    10-7-4 @ 40

    Wod
    40kg Snatch
    Row 200m
    7 minutes ish

    PLUS!!! While on the search for a bar to do pull ups at home i found some running flats finaly, they only had my size and they were $40… Nike waffle racers, look kinda feminin but still. Bargain!

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