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Friday 19 March 2010

Posted by The Coach on March 18th, 2010

Strength
Back Squat
5-5-5-5-5 reps
Use ascending sets
Then
1 x 20 reps
Use approx 70% 5RM

Post loads to comments

WOD
21-15-9  rep rounds for time of:
60kg Hang Power Clean
10kg Wall Ball

Post time to comments

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7 Responses to “Friday 19 March 2010”

  1. andrew said

    WU – 500m row, 400m run, mobility

    Strength – 5 x 80/90/100/100 kg, 20 x 80kg

    WOD – as rx’ed but forgot to note time 😦

  2. gus said

    not supposed to load up shoulder so went light on the back squats:
    5 x 50-50-60-60-70
    20 x 40

    wod:
    22-16-10
    box jump 21″
    walking lunge
    = 4:49

  3. Pete Yeates said

    Warm-up = Muscle activation drills, Dynamic mobility, Run 400m, Row 600m, Back Squat x 5 @ 20, 40, 60kg.

    Back Squat 5,5,5,5,5 @ 70, 75, 80, 85, 90 PB (This is also my 1RM PB) 🙂 🙂
    Back Squat x 20 @ 65kg

    WOD scaled to 45kg = 6:14 (After going all out in the squat, I had less power in my hip drive and after the 21’s had to break the rest of the HPC’s into 4’s. The wall ball are getting easier everytime)

    Finisher = Muscleups x 10 PB 🙂

    Congrats to Linda and Anth for gaining new 5RM back squat PB’s. :mrgreen:

  4. michelle said

    Still taking it easy….

    Warm up: 600m row, 400m run, mobility

    Strength: Back Squat
    5 x 5 @ 55kg
    1 x 20 @ 40kg

    WOD: 21-15-9
    30kg Hang Power Clean
    5kg Wall Ball

    Time = 4:36

  5. Anthony said

    Warm up: 600m row, 400m run, mobility

    Strength: Back Squat
    5-5-5-5-5 ascending 40/50/60/62.5/65kg PB
    1 x 20 @ 45kg

    WOD: 21-15-9
    35kg HPC
    10kg Wall Ball
    5.40 ish I forgot to right time down

    Back felt good though
    Then practiced for Grading – 1km row under 4.30
    Did it in 3.52 at medium/fast pace. sweet!

    Have a good weekend all:)
    anth

  6. Anthony said

    Hey Pete thanks also for the props mate. your encouragement and advice always helps spur me on.
    Maybe today is the day mate, fingers crossed – legs uncrossed I guess hahaha
    anth

  7. Will F said

    Warm up: 500m row, cycle, mobility

    Strength: Back Squat
    5 x 5 @ 40-45-50-55-57.5kg (PB)
    1 x 20 @ 35kg

    WOD: 21-15-9
    30kg Hang Power Clean
    5kg Wall Ball

    Time = 4:30

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