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Saturday 20 March 2010

Posted by The Coach on March 19th, 2010

Strength
Power Clean
5-5-5 reps
Use ascending sets

Post loads to comments

WOD
Jingle Jangles
10 rounds
30 secs work/30 secs rest

Standard is hand touch to ground at each end.

Post total lengths to comments

The Robb Wolf Fish Oil Calculator. Get Some!

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9 Responses to “Saturday 20 March 2010”

  1. Pete Yeates said

    Catch up on strength day:

    Warm-up = Muscle activation drills, Dynamic mobility.

    Back Squat x 5 @ 15, 45, 65, 75, 82.5kg
    Front Squat x 5 @ 65, 67.5, 67.5kg PB 🙂
    Step-ups x 5 each leg @ 44, 44, 44kg
    Weighted pull-ups 4,3,4 @ 20, 20, 20kg
    Weighted ring dips 5,5,5 @ 16, 16, 20kg
    Single arm overhead walking lunge x 10 each leg @ 20, 20, 20kg

  2. Jason said

    Hey Pete,

    What do you think of Robb Wolf’s Fish Oil Calculator?

    Jase 🙂

  3. Pete Yeates said

    The calculator calculates way too high. For instance, with my current fish oil capsules, if I was “all banged up” I would need 49 caps daily. I can guarantee there is no way my body can absorb even ½ this amount. My maintenance dose is calculated to 12 daily, which I think is a bit excessive. Currently I take 8 capsules daily, and I am erring on the higher dose for my body.

    As a Naturopath I have never prescribed more than 12 capsules daily to anyone, and see the results I am consulting for.

  4. gus said

    How does fish oil quality fit into all of this as well?

    For instance the stuff i get at the shops is health grade, but you can also get pharmaceutical grade, right? Do these differ significantly in their effectiveness?

  5. Jase said

    Luke and Michelle just did their Sandbag Challenge Run

    Luke did the mile in 7.45mins a big 29 sec improvement

    Michelle ran the mile in 8.48mins, a massive 49 sec improvement!!

    So far Rhys and Michelle are our leaders with Mike Ale set to tackle the mile on Monday arvo. Stay tuned for the winners. Who will pocket the cash prize?????

    Jase 🙂

  6. andrew said

    WU – 400m run, 400m row, mobility. practice PC

    Strength – 5 x PC @ 65/70/75kg

    WOD – 13,13,13, 12, 12, 12 ,12,12,12,12

  7. Jason said

    Jase
    W/up
    Dble Unders 3 x 25 reps
    CFWU x 1 rnd

    I’ve got some serious who marks on my back from my double unders. Looks like I’ve been to a S & M party!!

    Weighted Pullups
    3-3-3-3-3 reps
    20/22.5/24/26.5/29.5kgs

    Good Mornings
    8-8-8 reps
    70/75/80kgs

    Shrugs
    8-8-8 reps
    150/150/150kgs

    Push Jerk
    5-5-5 reps
    80/80/80kgs

    FInished off with something I’ll call Squat Supports. Load up a bar in the squat rack with say, 115% of your 1RM. Get it in position. Stand up with it, pause, rinse and repeat for desired reps. My contention, if your body can’t support it, you can’t squat it. I do it mainly to build strength through my connective tissues. Did 3 x 5 x 180kgs.

    My take on the fish oil calculator. Lorain Cordain (The Paleo Diet author) tells me I should be doing 6 grams of DHA/EPA a day. Robb Wolf says 10 grams. Who’s right? I have no idea, but I’ve been doing 6 grams for a long time. I’m going to go to 10 and see what happens. If it goes straight through me, I’ll drop down to 8 and test again.

    In any case, take fish oil!! There are just far too many good reports, anecdotal and scientific, to ignore it. But when the marketing says, super-strength fish oil capsules containing 1500mg of fish oil, ignore that and look at the DHA/EPA levels.

    Gus, I’m full of help today mate 🙂 I’m guessing there may not be a huge diff except marketing.

    Jase 🙂

  8. Will F said

    I’ve got some “Natures Own” 1000mg tablets, based on the EPA (180mg) and DHA (120mg) the calculator told me something in the order of 55 tablets/day in the maintenance category. These things are the size of something you would give to a horse, even if I tried I wouldn’t be able to down that amount in a day.

    Let me know how you go with 10g Jase.

  9. The Cell said

    If you see me at The Cell with gills mate, you’ll know how I’ve gone 🙂 hahahaha

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