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Wednesday 24 March 2010

Posted by The Coach on March 23rd, 2010

3-3-3 reps
Use ascending sets


1 x 15 reps
Use approx 75% 5RM

Post loads to comments

“Hammer Gone Bad”
3 rounds of:
12lb Sledge Strikes, 1 min left
21” Box Jumps, 1 min
12lb Sledge Strikes, right 1 min
24kg Kettlebell Clean, 1 min

Rest 1 min between rounds

Score is total reps per round.

Post score to comments

Iron and The Soul by Henry Rollins
courtesy of


18 Responses to “Wednesday 24 March 2010”

  1. Bliss said

    Looking good Michelle!!!

    Thanks Guys. I love this essay by Henry Rollins! It’s good to read again.

  2. Vicki said

    Well Pete’s about to cancel his session for tomorrow – we are doing TABATA labour for time 🙂
    Bloody finally!

  3. Bliss said

    YAY Vicki and Pete!!!

    Have fun!

    oh, and Pete, do WHATEVER she says!

  4. The Cell said

    Excellent! I knew that is why you cancelled!


    May the birth of your beautiful daughter be an enlightening and enriching experience for both of you as 1…



  5. gus said

    yay! hope it’s a wonderful experience, pete and vicki!

    and vicki, it’s not too late to get stef over there with his stopwatch yelling motivational slogans at you 😛

  6. michelle said

    Yippeee!! That’s awesome, hope everything goes well, I can’t wait to meet little Willow 🙂 🙂 🙂

  7. Jane said

    At last – this must be the longest pregnancy in Perth 🙂

    Can’t wait to see Willow

  8. The Cell said

    Warm up
    Mobility drills
    Sledge hammer drills on the tyre

    HSPU practice

    Power Snatch @ about 70% of 3RM
    3-3-3-3-3 @ 45kg

    Max rounds of 1 x Power Clean and Jerk + 4 x Burpees in 1min
    Then: 1min rest:
    Rd1: 3rds +1+1
    Rd2: ” ”
    Rd3: ” ”
    Rd4: 3rds +1
    Rd5: ” ”
    Rd6: ” ”
    Rd7: ” ”

    Steve did this yesterday but for 10 rounds, not sure what rounds he got in the time, but this was tough. I capped it at 7 rounds as I am just working back in this week before I amp it up next week, but I gave it all I had in the 7 rounds! Hats off to Steve for the 10 rounds!

    Stretch / Foam roller


  9. Will F said

    Good luck Vicky and Pete, all the best!

    Warmup – Skipping 3-5mins
    1x CFWU

    Strength – Deadlift
    3-3-3 @ 65kg-75kg-85kg (PB) – this felt good but I did feel my form was deteriorating. Next deadlift session I’ll concentrate on form.
    1×15 @ 60kg

    WOD – “Hammer gone bad”
    12lbs hammer, 16kg kettlebell – This is only the second time I’ve used a 16kg kettlebell in a WOD. Found the trick here was to hit the tyre in the right spot so the hammer bounced back up. I’m still missing some kind of mobility/strength in my right arm and was at least 5 strikes slower.

    102+110+119 = 331

  10. Yeah!!!! Welcome to the world Willow – cannot wait to meet you! Healthy birth to you Vicki and Pete…

    Warmup – Airdyne 5mins
    1x CFWU (7 toe push ups – aiming for 20!)

    Strength – Deadlift
    3-3-3 @ 65kg-72.5kg-75kg – slowly working my way back to my PB of 82.5kg for 3reps
    1×15 @ 50kg

    WOD – “Hammer gone bad”
    8lbs hammer, 10kg kettlebell – I LOVED this work out – I find hitting something so satisfying….gets all the frustrations out in a healthy way. Will’s right – it’s all about technique!

    108+122+129 (was going for 130 damnit!) = 359

  11. Anthony said

    Wonderful news!!!!!!!
    Can’t wait to meet little Willow. All the best Vicki and Pete.

    skipping 5 mins
    CFWU x2
    3-3-3 reps Use ascending sets
    55 / 62.5 / 75kg ( PB )- Back felt really good – no more physio 🙂
    1 x 15 reps @ 55kg ( unbroken and felt good )

    WOD – “Hammer gone bad”
    12lbs hammer, 16kg kettlebell
    left arm swings taxed a bit but otherwise fairly good rnds.
    went hard as 2nd rnd and fell away a bit on pace 3rd rnd.

    Total Reps = 432

    Then 5 x knees to elbows. This is the 1st time I have even got up to elbows, and past them with my knees but Stef said form was sh@t and would only accept 1 of them. Needs work before grading.

    Anth 🙂

  12. Hang in there Anth! I know how you feel! Good on you for getting those knees up there!

  13. Adam Piller said

    all the best pete and vicki!

  14. Storm said

    Does anyone know if Willow has arrived YET?


  15. Pete Yeates said

    After being in early labour for 2 days, Vicki is still having contractions but nothing too regular yet. She is fatigued and sore, though is handling it all in good spirits, I am so proud of her.

    At one stage yesterday the contractions were 6 to 7 minutes apart, but are spasmodic now. The induction is booked for tomorrow, so if Willow isn’t born tonight she will be tomorrow. I Can’t wait to meet my daughter. 🙂 🙂

    Whilst Vicki was resting this afternoon, I managed to sneak some exercise in. :mrgreen:

    Warm-up = Muscle activation, Dynamic mobility.

    Back squat x 5 @ 15, 45, 65, 75, 85, 92.5kg PB 🙂

    Doubleunders x 49, 72, 40

  16. The Cell said

    Pete and Vicki

    All the best to you both for the next hours to come.

    We cant wait to meet her as well.

    Big hugs to you both

    Storm and Dana xxx

  17. The Cell said

    Congrats to the guys in the 6.30 class who all got PB’s

    Bliss 90kg
    Rhys 135kg
    Michael.A 150kg

  18. Biljana said

    Happy to be playing back at The Cell 🙂

    Dear Vicki & Pete –
    Good Luck for all that is to come your way very soon. Truly a life changing experience. Looking forward to catching up with all of you very soon- especially Willow!!

    Love Biljana, Michael & boys xxxx 🙂

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