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Thursday 04 February 2010

Posted by The Coach on February 3rd, 2010

Strength
Power Clean
1 x 3

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WOD
As many rounds as possible in 12 minutes of:
Push Up, 10 reps
Sit Up, 15 reps
Walking Lunge, 20 steps

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11 Responses to “Thursday 04 February 2010”

  1. gus said

    power clean:
    1 x 3 @65kg X (1 rep)
    1 x 3 @ 60kg (pb)

    wod as rx’d
    = 6 rounds + 10 + 15 + 9

    have felt a bit flat this week, and in general sort of feel like training + fat loss has been going sideways, although i’m not really sure why…

  2. Damon said

    Been on the road in China this week so training a little fragmented. Minus 8 degreed outside in Beijing today but toastu and warm in the hotel.

    Yesterdays WOD with 42kg thrusters, 20kg plate OH lunges
    6 rounds plus 12 cal row plus 12 thrusters

    Last day in China before flying home tonight. Had a difficult week up here but this mornings WOD although hard was therepudic.

    Please put my name down for a jump rope, ill transfer the money to Stef and pick the ripe when I’m down in Perth over easter.

  3. Storm said

    No problems name down on rope list.

    S:)

  4. michelle said

    Warm up: Skipping Practice, mobility, 3 rounds of 5x pushup, 5x 16kg KB Swing, 5x double unders

    WOD from Tuesday: 5 rounds of
    Pushups on paralettes x 10
    16kg KB Swing (American style) x 20
    Double unders x 30

    Time = 9:18

    10min rest

    Today’s WOD as Rx’d
    8 rounds even

    Then some pull up and dip practice to finish.

  5. The Cell said

    Warm up
    5min airdyne
    Mobility drills

    Then:
    Max reps of 30kg Sandbag get ups in 10 mins
    RULES:
    1. Upper Back must touch the floor on the way down
    2. Sandbag must be on 1 shoulder at all times
    3. Must come to a full extension on the way up
    Keep the above in check and get up anyhow
    REPS = 69
    *Felt I could of and definitely should of gone harder, it was easyish!

    Then:
    40-30-20-10 reps of:
    Big tyre flips
    Ring Push ups
    24kg KB Snatches (total reps)
    Calories on Airdyne
    Time = 30.11min

    Stretch / foam roller

    Felt good hole way through, although my left ankle and right foot is not playing nice with me at the moment!

    šŸ™‚

    SS

  6. Jane said

    Ocean swim session this morning, we did some longer swims so I practiced drafing off a couple of the faster guys (my coach told me off for not doing this in the race on Sunday!) Overall good swim, then home and onto the 2nd workout of the day – haircut tonight no time to train šŸ™‚

    7 x 1 Back Squat – now I did a PB for my 5 reps a week or so ago, so I was up for trying really hard today, my results are:

    50kg
    52.5kg
    55kg
    57.5kg
    60kg
    62.5kg
    65kg

    My best ever is I think 57.5kg for 1 rep – the 65kg was quite ragged but I got it up – I’m stoked to think that I have back squatted 6kg more than I weigh šŸ™‚

  7. andrew said

    storm – still put me down for a rope. ta

  8. Rhys said

    Hey Storm I just watched a Billy lee, I mean Bruce lee, no no Buddy Lee video on you tube… So this rope will make me awesome??

    Put me down for one if theres still a chance…
    Thanks šŸ™‚

  9. Kate said

    Hey Jane,
    I did your rowing/KB workout today. Thanks for the inspiration. šŸ™‚
    time 14:15
    My rowing was horrible, but really enjoyed it.

    Thanks again.

  10. Bliss said

    Strength
    power clean:
    1 x 3 @ 40kg – the weight felt ok but I feel like I have rubbish form.

    WOD
    as rxā€™d
    = 11 rounds + 10 + 10

  11. Jane said

    Hi Kate

    Glad you enjoyed the workout – I don’t like rowing so its good to have these WODs to work on the rowing

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