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Monday 01 February 2010

Posted by The Coach on January 31st, 2010

Back Squat
1 x 5

Post loads to comments

This week we’re lowering the volume with our strength work and leaving the load prescription up to you. Today is a single set of 5 repetitions. If you want to go for a new 5 rep max, go for it. If you’re not quite feeling it, back off the load and work your form. Either way, you win.

5 rounds for time of:
Handstand Push-Up, 5 reps
, 10 reps
Squat, 20 reps

Post time to comments

Sub for HSPU’s is Piked Push Ups

To celebrate The Cell’s 1st Birthday this Sunday the 7th February, we’re offering some great specials for the next 2 weeks.

  • Upgrade your membership package and receive your 1st month for the same price as your previous monthly membership package!! i.e. Upgrade from Silver to Gold and, as well as the massive benefits you get from the Gold Membership, you receive your first Gold month for $330, saving you $50!
  • Women’s “The Cell” T-shirts, Now $25 or buy 2 for $40!!
  • Save $10 off all Power Bands
  • Save $15 0ff Foam Rollers

Get in quick because stocks are limited and once we’re sold out, we’re sold out!

These specials run from Monday 01/02/10 to Sunday 14/02/10


19 Responses to “Monday 01 February 2010”

  1. gus said

    back squat:
    1 x 5 @ 95kg (pb)

    5 x push up
    10 x pull up (orange band)
    20 x squat
    = 8:31

  2. Pete Yeates said

    Great pic, Biljana!

    5 x 26.5kg still felt light.

    5x knee Pushups
    10x pull up (purple band)
    20 Squat

    Had a little more lung capacity as baby has moved down more, so that was nice in a “I can actually breathe again” way, but uncomfortable in others … πŸ˜‰
    I would ABSOLUTELY win gold at a waddle race, tho!

  3. Vicki said

    Oh whoops, that was obviously not Monkey Boy, sorry love!!!!!

  4. michelle said

    Warm up: 800m run, 5 rounds of (10 x lunges, 10 x pushups, Samson stretch, downward dog, pigeon stretch)

    Strength: Back Squat
    5 reps @ 65kg

    WOD: 5 rounds of
    Pike pushup (small box) x 5
    Pull ups (yellow band) x 10
    Squats x 20

    Time = 7:15

  5. Pete Yeates said

    Warm-up = Run 800m, Dynamic mobility, Back squat x 5 @ 20kg, 40, 60, 70.

    Back Squat x 5 @ 78.5kg (Pb)

    Wod as Rx’d = 6:02 (Had to break the HSPU’s into singles towards the end, but am happy to be doing these, as 12 months ago I couldn’t do one.)

  6. Jane said

    Ok – I’ve done it!!!

    I have just entered Ironman WA – omg!

    So if anyone fancies a day cheering on the mad people (especially me) on Sunday 5 December in Bussleton – I will happily accept a vocal support team πŸ™‚

  7. Storm said





  8. Adam Piller said

    back squats at 130kg

    wod as rxd 4.57mins

    felt ok after a week of sun and beer down south last week. tired as now though!! good work all!!

  9. Will F said

    Awesome stuff Jane! Good luck.

    Warm up: 800m run, 5 rounds of (10 x lunges, 10 x pushups, Samson stretch, downward dog, pigeon stretch)

    Strength: Back Squat
    5 reps @ 25kg

    WOD: 5 rounds of
    Pike pushup x 5
    Pull ups (Blue Band) x 10
    Squats x 20

    Time = 8.49

    Really wanted to go hard but held back, could have done much heavier in the back squats.

  10. The Cell said

    Warm up
    50cal on airdyne
    10 OHS broomstick
    Butterfly stretch – 3-5sec each side
    Open stretch – 5sec
    Downward dog – 5sec
    10 push ups
    10 Shoulder dislocates

    Bergener warm up

    72.5kg straight sets

    Dead lift
    150kg straight sets
    1 x 15 @ 120kg

    10-7-4 @ 40kg

    1 pull up, 2 push ups, 3 sit ups, 4 squats, 2 pull ups, 4 push ups, 6 sit ups, 8 squats, 3 pull ups, 6 push ups, 9 sit ups, 12 squats…
    Pull ups go from 1-10
    Push ups go from 2-20
    Sit ups go from 3-30
    Squats go from 4-40 reps
    TIME = 17.21min

    *Dead lifts felt a touch light, should of been about 160kg, never the mind, form felt solid!


  11. Jane said

    Thanks Storm that would be ace πŸ™‚ πŸ™‚ πŸ™‚ πŸ™‚

  12. Jane said

    I need to do the following today to recover from the race yesterday, can anyone give me some tips on how to do these without a machine??

    Also I’m not sure what the hip extensions are?

    I have a bench and some weights and a fitball at home!

    Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up… your quads should also burn on this)

    Glute Ham Developer hip extensions (hamstrings and butt should burn)


  13. Jane said

    ignore my last post – I’ve worked it out!!!!

  14. kate said

    5 x 5 min intervals with 1 min rest in between.

    All sets done at 4min/km pace.
    A nice wake up call to myself not to totally neglect aerobic training. This was harder than I thought it was going to be.

  15. The Cell said

    Great effort George on getting off the black band!! Next stop, blue!! πŸ™‚

    Also want to mention Storm’s effort today doing the WOD as Rx’d. That’s a pretty awesome effort. I reckon she’ll give a few of those youngsters a wake up call at the Sectionals! πŸ™‚


  16. Rob J said

    After having to cancel several workouts of late I was happy to be able to get in today.

    Back squat 5 x 1: 90 kg

    WOD with piked push-ups and red band: 10:08


  17. Bliss said

    Jane and Storm…you are inspirational!!! I want to be like you… πŸ˜‰

    Warm up: 800m run, 5 rounds of (10 x lunges, 10 x pushups, Samson stretch, downward dog, pigeon stretch)

    Strength: Back Squat
    5 reps @ 55kg – This was a little easy for me…next time πŸ™‚

    WOD: 5 rounds of
    Pike pushup x 5
    Pull ups (Red) x 10
    Squats x 20

    Time = 7.24???

  18. The Cell said

    It was great to see you in Rob. I know how tough it can be to get sessions in. Bloody work!

    JD πŸ™‚

  19. Chanel said

    warmup: 100 x 12 kg kb swings. 2 rounds: 10 lunges, 10 2x 8kg kb press, Samson stretch, down dog, pigeon stretch

    box squats: 5×15, 4×25, 3×30, 2x 35
    5-5-5 x 37.5

    5 rft
    2x 8kg kb press, 5
    pullups bb, 7
    box squats, 12


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