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Friday 19 February 2010

Posted by The Coach on February 18th, 2010

Strength
Deadlift
90% 3RM x 5 x 3

Post load to comments

WOD
As many rounds as possible in 15 minutes:
5 Strict Pull Ups
7 Push Press @ 65% of body weight
9 Knees to Elbows

Post rounds to comments

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11 Responses to “Friday 19 February 2010”

  1. Lisa said

    Warm Up –

    100m run
    10 x KB Goblet Squat
    10 x KB Swing
    10 x Shoulder Dislocates
    10 x Sit Ups
    Samson Stretch (5 sec each side)
    Downward Dog
    2 Rounds

    Mobility Work – Hip

    Strength –

    Deadlift
    90% 3RM x 5 x 3 @ 72.5kg

    This weight felt fine (around a 7/10) so I spent some time working on technique. I am happy I didn’t go heavier after a big week of exercise.

    WOD –

    As many rounds as possible in 15 minutes:
    5 Strict Pull Ups (PB)
    7 Push Press @ 25kg
    9 Knees to Chest

    10 Rounds

    MY HANDS ARE STINGING!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :-/

  2. The Cell said

    That’s pretty quick going Lis! Well done!!

    Jase 🙂

  3. Pete Yeates said

    Warm-up = Muscle activation, Some Running/Goblet squats/KB swings/Samson stretch, Situps. Dynamic mobility, Deadlift x 5 @ 40kg, 60, 70, 80.

    Deadlift 5,5,5 @ 95kg

    WOD as Rx’d (42.5kg)= 10 rounds + 2 pullups.

  4. Vicki said

    Well, fun session this morning.

    15.5kg push press, ring rows instead of pullups, knees to bump. 9 rounds plus 5+3 I think??? Might have been 8 I can’t quite remember.
    Unfortunately that will be my last session until Willow is here (had another 2 weeks of training to go…) she is a little too small, and I am not allowed to do anything excessive until after she gets here. Midwife laughed and said “Don’t OFTEN have to tell ladies to gain a bit of weight and indulge if she wants to!”.

    So train hard people! I am very jealous and 5.30 crew I will see you hopefully very soon 🙂

  5. Adam Piller said

    deadlifts 3 sets of 5 reps @ 190kg (PB), felt pretty strong today

    wod as rxd – 7 full rounds (might have felt strong but i was slow in the wod)

    good work by all!! some serious number of rounds by the other guys and gals at midday!!

  6. Bliss said

    Warm Up –

    100m run
    10 x KB Goblet Squat
    10 x KB Swing
    10 x Shoulder Dislocates
    10 x Sit Ups
    Samson Stretch (5 sec each side)
    Downward Dog
    2 Rounds

    Mobility Work – Hip

    Strength –

    Deadlift
    90% 3RM x 5 x 3 @ 72.5kg

    Weight felt good…not too heavy I was rather surprised

    WOD –

    As many rounds as possible in 15 minutes:
    5 Strict Pull Ups (RB)
    7 Push Press @ 27.5kg – stupid darn push press!!!
    9 Knees to Chest

    8 Rounds straight

    It was a brilliant session…really enjoyed working out today. Thanks guys

  7. Will F said

    Warm Up –

    100m run
    10 x KB Goblet Squat
    10 x KB Swing
    10 x Shoulder Dislocates
    10 x Sit Ups
    Samson Stretch (5 sec each side)
    Downward Dog
    2 Rounds

    Mobility Work – Hip

    Strength –

    Deadlift
    90% 3RM x 5 x 3 @ 65kg

    WOD –

    As many rounds as possible in 15 minutes:
    5 Strict Pull Ups (RB)
    7 Push Press @ 20kg
    9 Knees to Chest

    9 + pu + pp + 4 k2c

  8. Elle said

    Rocked up at the Cell amped for a midday session only to realize I wasn’t on for today! haha doh! had a ditzy moment :0)

    Was really good to see everyone going hard though!

    Had lots of energy so came home and did a kick boxing session instead.

    Have a great weekend all 🙂

    Elle

  9. gus said

    deadlift:
    3x5x117.5

    this was tough, but not as tough as the 90% squats earlier in the week, which would lead me to believe i might have a higher 3rm

    also worked on ring dips, pull ups, rows (for my shoulder) and overhead squats

    was happy with the OHS – really focused on keeping a tight core

  10. gus said

    vicki – all the best!! i look forward to training with you sans belly full of child (my belly full of pork may still be here though)

    i’m sure we’ll get updates from pete!

  11. Jane said

    2 x WODs today

    AM – squad swim – nothing overly taxing as most of the squad tapering for Rotto tomorrow

    PM – run & squat (again) 400m + 50 / 800m + 50 / 1600m (actually ran 1715) + 50 total time 16mins 21secs

    Vicki, enjoy the next 2 wks even though you can’t train – looking forward to meeting Willow 🙂

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