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Wednesday 17 March 2010

Posted by The Coach on March 16th, 2010

3-3-3 reps
Use ascending sets
(eg 1st Set – 75% 3RM
, 2nd Set – 85% 3RM, 
3rd Set – Aim for a 3RM PB)
1 x 15 reps
Use approx 75% 5RM

Post loads to comments

As many rounds as possible in 12 minutes of:
60kg Thruster, 7 reps
Burpee, 9 reps

Post rounds to comments


12 Responses to “Wednesday 17 March 2010”

  1. Rhys said

    I’m unable to do the challenge on saturday because i’m going away friday morning at 9ish, i’m out of action till PM thursday and booked in for a class at 1830 thursday. It doesn’t seem fair to me that I could get to do the challenge in the cool of the morning or evening when it’s going to be 31 for everyone else on saturday.
    Can we try come to some sort of fair time in everyones busy schedule for me to run a mile with a sand bag in under 7.11

  2. Jase said

    When’s the earliest your free Thursday Rhys?

    Jase 🙂

  3. Pete Yeates said

    Warm-up = Muscle activation drills, Dynamic mobility (Stef style), Run 400m, Deadlift x 3 @ 40, 60, 80kg.

    Deadlift 3,3,3 @ 100, 110, 120kg PB 🙂

    Deadlift x 15 @ 100kg (Unbroken set) PB 🙂

    WOD scaled to 40kg = 2 Burpees shy of 7 rounds.

    Finisher = Muscleups x 7.

  4. Will F said

    Nice work Pete, smashed some PB’s there.

    Had sore knee’s today, didn’t help with the WOD and I was doing some unco twist thing, maybe due to some general soreness.
    Warm-up = Run 400, and mobility stuff
    Deadlift warmups – 20, 40, 50

    Deadlift 3,3,3 @ 65, 70, 80

    Deadlift x 15 @ 65kg (Unbroken set)

    WOD scaled to 20kg = (6) + 7 + 6.

  5. gus said

    nice work, pete, especially on that set of 15! you’ve inspired me to harden up on the 15 rep set as i don’t think i’ve gone above 90

    won’t get time to train today as i’m visiting a physio after work to get my shoulder sorted

  6. Rhys said

    Jase, I’d be free from 2/2.30 thursday if thats any help.

  7. andrew said

    WU – 400m run, Kb wings (16kg) x 10, downward dog, push ups x 10, pidgeon stretch all x 2

    Deadlift – 3 x 125kg/135kg/145kg. 15 x 115kg (unbroken)

    WOD – 50 kg thrusters, 5 rds i think & 1 thruster

    I picked a weight I hoped to do the 7 thrusters straight thru for a few sets but only managed the first unbroken. my hip snap technique lets me down and I end up pressing which when I get tired makes it even harder. my shoulders were pretty shot from rest of training thsi week and the burpees didnt help. Anyway…

    “go farther, go further, go harder. Is that not why we came? If not, then why bother?” Jay-Z

  8. The Cell said


    I’ll drop you a text mate. We’ll get it done Thursday if that suits you.

    Jase 🙂

  9. anthony said

    3-3-3 reps 40/50/60kg – going real easy on back
    1 x 15 reps @ 40kg – back felt ok but knew it had lifted something
    As many rounds as possible in 12 minutes of:
    60kg Thruster, 7 reps – scaled to 30kg
    Burpee, 9 reps
    6rnds + 7 + 8
    1 more burpee damn it – I’ll get you next time burpee!

    Vicki, when is that baby coming girlfriend? ( to be read with hands on hips in an African American female accent. hehehe )


  10. Bliss said

    3-3-3 reps 75/80/85 – YIPPEE – PB 🙂
    1 x 15 reps @ 50kg

    As many rounds as possible in 12 minutes of:
    60kg Thruster, 7 reps – scaled to 25kg – First time I had done these since fundamentals – they are not nice
    Burpee, 9 reps
    7 rounds

    Vicki…I am so excited for you and Pete!!! Oh babies are just so precious…***sigh***(gee, that’s sounding a little too clucky ;))

  11. Jase said

    dble unders 3×25

    Strength (M/E)
    Back Squat
    5-5-5 reps

    Strength (R/M)
    Push Up Ladder
    2-4-6-8-10-8-6-4-2 reps

    Short and sweet sesh tonight before heading into work. Push up ladder is designed to overcome one of my weaknesses – Push ups. I’ll add another rung each week until i max out.

    Happy with back squats. Getting back up to my 5RM of 140kgs which I did at a B/W of 90kgs. Now I’m sitting around 80kgs so hitting 130 is good at that weight.

    Jase 🙂

  12. michelle said

    Another back-off session

    Warm up: 400m run, mobility, KB Swings, push ups, KB thrusters, etc

    Strength: Deadlift
    3-3-3 @ 50kg, 60kg, 70kg
    1 x 15 @ 60kg

    WOD: AMRAP in 12min
    Thrusters x 7, scaled to 20kg
    Burpees x 9

    8 rounds even

    Congrats on the PB, Pete, and Bliss – that 85kg looked easy!

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