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Friday 12 March 2010

Posted by The Coach on March 11th, 2010

Strength
Deadlift
3-3-3-3-3 reps
Use ascending sets

Post loads to comments

WOD
5 rounds for time of:
24kg Kettlebell Clean & Jerk, 20 reps
Double Under, 20 reps

Post time to comments

The Three Disciplines Required of Every Combat & Tactical Athlete from Progressive Force Concepts


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6 Responses to “Friday 12 March 2010”

  1. Pete Yeates said

    Warm-up = Muscle activation drills, Dynamic mobility, Deadlift x 5 @ 45, 65, 85kg.

    Deadlift 3,3,3,3,3 @ 95, 100, 105, 105, 105kg ( Struggled to move 105 of the ground, so kept it there today)

    WOD scaled to 16kg = 9:40

  2. dan said

    Hi all,

    I just wanted to say Good luck to everyone competing tomorrow at the regional games.

    Dan

  3. Jase said

    Ditto what Dan said. We’ve got dome real contenders having a crack on the weekend and plenty of supporters heading up to south Geraldton.

    All the best to our athletes, regardless of outcomes, you’ll do us proud.

    Jase 🙂

  4. Will F said

    Good luck in the games tomorrow everyone who is in them.

  5. Bliss said

    I also want to wish everyone the best of luck for the weekend!

    I’m annoyed that I won’t be around to see it all for myself…no doubt there will be lots of pics and videos to tell the story.

    Good luck and have fun!

    Bliss

  6. Jase said

    W/up
    dble unders 3 x 20

    Strength
    Deadlift
    5-3-3-1-1-1 reps
    140/150/155x/157.5x/140/140kg
    Shrugs
    8-8-8 reps
    60/100/150kgs

    WOD
    Cindy
    Amrap/20 mins
    5 pullups
    10 push ups
    15 squats
    rnds: 16 5 pull ups

    PB for Cindy is 21 rnds back when I was training 6 days a week so now that I’m lucky to get 2-3 sessions in, I was reasonably happy with this.

    Push ups and muscular endurance in general are a big weakness of mine that I need to overcome. So more met con stuff like Cindy is on the cards for me.

    Also hitting some deadlift assistance exercises such as good mornings, shrugs, glute ham
    raises etc to break my deadlift plateau, another chink in my armour.

    Cooldown: load several hundreds of kg’s of gear in my car for the sectionals. Didn’t realise how long oly bars were until I tried to fit them in the Subaru! :-p

    Jase 🙂

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