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Wednesday 24 February 2010

Posted by The Coach on February 23rd, 2010

Back Squat
5-5-5-5-5 reps

95% 5RM for sets across. This is tough!

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“The Cell Kettlebell Complex”
With a 24kg Kettlebell perform 5 reps for time where 1 rep =
Slasher to Halo x 10
Deck Squat x 5
Swing x 10
Snatch x 5/5
Clean and Press x 5/5

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12 Responses to “Wednesday 24 February 2010”

  1. david said

    What loads should we use with todays backsquats and for the power cleans on Monday? Your programming is awesome, thanks!

  2. Jase said

    Hey David

    95% 3RM for the Power Cleans and 95% 5RM for the Back Squat.

    Thanks for the props. Feel free to post your efforts and results to our comments mate.

    Jase 🙂

  3. michelle said

    Warm up: Skipping practice, mobility

    Strength: Back Squat
    5 x 5 @ 67.5kg across

    WOD As Rx’d

    Time = 16:30

    5 min slower than last time – eeek! – although that was with a 12kg KB for some of the movements, and shorter hair 😉

  4. The Cell said

    Well done to the ladies for this morning’s outdoor session, it is not always easy moving with injuries and having to work around these what appear to be problem areas. 2 of the 3 ladies today had issues that limited them in movement, what is important here is not what you could not do but what you did and the simple fact that you turned up and did not use your niggling injuries as limitations or excuses not to train!

    It does not matter that you could not do the work out as set out, that is not relevant. Again! What is relevant are your efforts! Your enthusiasm to continue to grow and learn more about yourselves at deeper levels, to push your mental toughness beyond perceived self created boundaries; it is about striking that balance of knowing when to rest and knowing that movement of any particular form shall improve your overall condition…

    Well done ladies, strong efforts this morning!



  5. Jase said

    Don’t underestimate the impact of a 4kg increase michelle. Plus there was the 5x5x95% back squats beforehand.

    As rx’d for females and a good time. I reckon it was a bloody good effort!

    Jase 🙂

  6. Pete Yeates said

    Warm-up = Muscle activation drills, Dynamic mobility, Skipping, Back Squat x 5 @ 20, 40, 60kg.

    Back Squat 5, 5, 5, 5, 5 @ 81kg

    WOD scaled to 20kg’s = 13:52

    Finisher = Muscle-ups x 7

  7. Will F said

    Warm up: Skipping practice, mobility

    Strength: Back Squat
    5 x 37.5-40-42.5-45-45

    WOD 8KG KB
    Time = 12.21

    My hands still ripped to shreds from yesterday and very sore from footy training. Not impressed with my effort, I wanted to go 16KG KB today.

  8. Tracy said

    Thanks Stef! It was such a great morning to get out and about and although I’m frustrated with my injuries, I know there will be days to train harder than today! Like the tortoise, slow and steady wins the race!

    Thank you for your enduring support!


  9. Bliss said

    Warm up:
    Skipping practice – double unders, mobility

    Back Squat
    5 x 5 @ 60kg

    The Cell Kettlebell Complex
    12kg KB – I think it’s time that I go up to 16kg for some of the movements

    Time = 14.14

  10. Jase said

    Power clean
    3 x 3 Jerk x 90kg

    Weighted Dips
    3 x 5 x 20kg

    AMRAP/8 mins
    HSPU x 4
    32kg KB Swing x 8
    GHD Sit Ups x 12
    Rnds: 5 HSPU’s Swings

    Great WOD. Toughest part was the GHD sit ups! Really burnt the quads. Easiest part was the swings.

    Happy with the Power Cleans. Felt smooth and easy.

    Great work from everyone today. Tough WOD in hot conditions. Make sure you re-hydrate tonight. Tomorrow’s gonna be hot, hot, hot!!

    Jase 🙂

  11. Jane said

    2 x WODs again today!

    1st up was to run a half marathon!!!!!!!!! Have only ever run this distance 4 times and only in a 1/2 ironman or training with others for the 1/2 ironman – so this was going to be interesting running on my own for this distance, am very happy with the result 1hr 41mins 53secs – definitely knew I had run legs a little sore and tired but overall pulled up well!

    2nd WOD was 100 press ups for time – did this in sets of 10 with good quality depth & all on my toes – 4mins 33secs

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