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Monday 08 February 2010

Posted by The Coach on February 7th, 2010

Strength
Power Clean
85% 3RM x 2 x 5
(Remember this prescription means 5 sets of 2 reps)

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WOD
5 rounds for time of:
32kg Kettlebell American Swing, 15 reps
Ring Dip, 10 reps

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12 Responses to “Monday 08 February 2010”

  1. Adam Piller said

    power cleans @ 80kg . could have gone heavier but my back aint feeling 100%, form wasnt right this morning either.

    wod as rxd 5.47mins.

    props to pete for going rxd weight in wod. awesome effort by all this morning! well done!

  2. gus said

    cleans @ 51kg. good weight – could have gone heavier but would have been at the expense of form

    5 rft:
    15 x american swing 28kg
    10 x push up
    = 7:30

    that 28kg bell was farkin heavy! missed the ring dips because when i did them warming up they weren’t too good on my shoulder. really need my shoulder to fix itself!

  3. michelle said

    Warm up: 20km cycle, 1km row, CFWU x1

    Strength: Power Clean
    5 x 2 @ 42.5kg

    WOD: 24kg Kettlebell and orange band for dips

    Time = 6:43

    I managed to make the train to work in good time, arrived in the city at about 6:57, before the bike cut-off time of 7am.
    HOWEVER, apparently it is also forbidden to have your bike in the city train station after 7am, as I found out this morning by an asshole of a transit guard at 7:02 >:o

  4. The Cell said

    Hahaha Michelle. Gotta love the Transit guys. How dare you take public transport and ride your bike. And to think you can just wander through the train station at 7.02am with your bike!! 😛

    Did you explain his watch was wrong and it was actually 6.59am!

    I’m all for rules and laws, but some are just plain stoopid!!

    Jase 🙂

    Oh, and great to see some Power Clean weights getting up there. Great effort guys! Hpe you enjoyed the WOD too. One of my favorites.

  5. Pete Yeates said

    Warm-up = Muscle activation drills, Row 1km, CFWU x 1, Power cleans.

    Power Clean 2,2,2,2,2 @ 41kg then the rest @ 45kg.

    Wod as Rx’d = 8:07

  6. Will F said

    W/U:
    1km Row, CFWU x1, Mobility

    Strength:
    Power Clean all @ 34kg

    WOD:
    16KG KB, Blue Band Ring Dips – 4.57

    Felt really good this morning, wanted to hit it hard but really held myself back. Collarbone still isnt 100%. I got a foam roller which I’ve been using daily and that’s really helping.

  7. kate said

    Warm up:
    1km row, mobility, CFWU x1

    Strength: Power Clean
    5 x 2 @ 42.5kg

    WOD: 16kg Kettlebell and red band for bar dips.

    Time = 5:17-ish. Or maybe 6:17. I think there was a 17 in there somewhere.

    For a morning workout I did Jane’s four rounds: 400m run, 50 squats, 10 burpees.
    This hurts! Burpees were looking very sad in the last round.
    TIme 13.82

  8. stef said

    Warm up
    500m row
    50 cal airdyne
    Mobility drills
    Bergener Warm up

    Then:
    OHS
    15-15-10-5-4-2
    40-50-60-70-77.5-82.5kg PB

    Hang Squat Clean
    3-3-3-3
    70-72.5-75-80kg PB

    Then:
    32kg American Swing, 15 reps
    Ring dips, 10 reps
    5 Rounds for time;
    WOD As Rx’d
    TIME = 4.49min
    *Every rep and set was unbroken, happy with this!

    then:
    10min Ab cluster, compromising of bar work, floor work, weighted work and isometric work

    Stretch / Foam roller

    SS

  9. Bliss said

    Warm up:
    1km row, mobility, CFWU x1

    Strength:
    Power Clean
    5 x 2 @ 375kg

    WOD:
    10 x 16kg Kettlebell swings (American)
    15 x red band for ring dips.
    5.08min

  10. Storm said

    Woo Hoo Bliss

    375kg Power Clean…. Yeh Baby.

    37.5kd me thinks, the above would be a sight to see when you do it I will get the video out.

    xx

  11. Jane said

    2 x workouts today – still with very very sore thighs – i think my coach has an evil plan to smash my thighs and its working!!!

    AM WOD 100 pull ups for time – decided that as I needed to get to work for the day would probably be good to use a band, so used orange powerband and broke the sets into 5’s. This worked really well and I managed to do keep to the 5 all the way to 100 – time 14mins 36secs

    PM WOD – run for 10mins – this was really hard work as my thighs were so sore, only managed to run about 2.3km so a little disappointed but there was no way I could have run any faster.

  12. Jane said

    P.S. meant to say to Kate, that’s an evil workout isn’t it!

    It really makes your thighs burn

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