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Tuesday 30 March 2010

Posted by The Coach on March 29th, 2010

Strength
Press
3-3-3 reps
Load Prescription
: 1st Set – 75% 3RM, 
2nd Set – 85% 3RM
, 3rd Set – 3RM PB
Then
10-7-4 reps
Load Prescription: 
75% 5RM

Post loads to comments

WOD
“10-min Kettlebell Complex”
1-Arm Swing (left hand)
Figure 8 to Hold (see vid)
1-Arm Swing (right hand)
Figure 8 to Hold
1-Arm Clean & Press (left hand)
Slasher-to-Halo
Lunge (hold KB in right hand rack position. Lunge forward and back with left leg)
1-Arm Clean & Press (right hand)
Slasher-to-Halo
Lunge (hold KB in left hand rack position. Lunge forward and back with right leg)

Perform each movement for 1 minute.
At the completion of 1 minute, move straight onto the next movement.
Males – 16kg. Ladies – 12kg.
Do not put the kettlebell down during the complex.
10 Burpee penalty for grounding the kettlebell. To be paid back at the completion of the WOD
This WOD (slightly modified) comes courtesy of Rob Shaul at military athlete.com

Post TOTAL reps completed to comments.

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19 Responses to “Tuesday 30 March 2010”

  1. Pete Yeates said

    Just looked up the results of the IronMan Australia – Port Macquarie, run last weekend. Swim 3.8k’s, Bike 180k’s, Run 42.2k’s.

    Adam Jakovich, a Cell “Fire Breather”, finished in 13:09:50 Swim 1:19:29 Bike 6:28:34 Run 4:59:55

    A Fantastic result Jacko 🙂 , hope all is going well with the recovery.

  2. Stef said

    Well done jacko. Very proud of you my friend! Great effort an I am happy you finished that run. I knew you would! You are a hero mate, not easy to do a half ironman, great inner strength getting you over that line!

    SS

  3. Storm said

    Woohoo Jacko

    Cant wait to hear the post race story.

  4. michelle said

    Awesome work, Jacko!!!

  5. andrew said

    WU – 800m run, mobility, KB practice

    Strength – 3 x 60/65/67.5kh (67.5=PB)

    WOD – 242 reps but lost count a few times. Figure 8’s take a bit fo getting used to. Rack lunges->C&J on right side were the worst

  6. andrew said

    oh and 50kg for 10/7/4 for press as well

  7. Elle said

    AWESOME KB WORKOUT TODAY! DID PB ON PRESS TOO SO GREAT START TO A BEAUTIFUL DAY 🙂

    CONGRATULATIONS PETE ON YOUR NEW LITTLE BUNDLE OF JOY WILLOW – DAN SENDS HIS CONGRATULATIONS TOO 🙂

  8. Will F said

    Warmup – 800m run, mobility, KB practice
    Strength – Press 3-3-3 25kg-30kg-37.5kg (PB) Then 10-7-4 @ 75% 5RM (25kg)
    WOD – (12KG) 293 – Kettlebell work was sloppy. Not impressed with myself.

  9. Pete Yeates said

    Warm-up = Muscle activation, Dynamic mobility.

    Back Squat x 5 @ 15, 45, 65, 75kg – rest 10 breaths, 75kg – rest 10 breaths, 75kg.

    Squat Clean with a Sots Press in the squat x 5 @ 25, 30, 30kg. (these are way fun 🙂 )

    Pushups x 30 – rest 10 breaths, x 15 – rest 10 breaths, x 12.

    Kettlebell swing 36kg x 52.

  10. gus said

    press: right side only, 20kg kb 3-3-3, 12kg kb 10-7-4

    did some modified kb complex that was right side only, did 153 reps.

  11. The Cell said

    Training with Steve the weapon today!

    Warm up
    rowing
    Mobility drills
    HSPU practice

    Then: POWER ENDURABCE – Go all out on those minute sprints, then get to the top of the rope before the 2mins is up…
    With a continuous running clock of 2mins

    Sprint on Rower (max metres), 1min – 333m
    Rope Climb, 1 ascent
    Sledge HAmmer strikes(max reps), 1min – 39reps
    Rope Climb, 1 ascent
    Airdyne sprint (max cal), 1min Airdyne – 27 cal
    Rope climb, 1 ascent
    17.5kg Renegade man makers, 1min – 5reps
    Rope Climb, 1 ascent

    (4 min rest between rounds)

    Sprint on Rower (max metres), 1min – 314m
    Rope Climb, 1 ascent
    Sledge HAmmer strikes(max reps), 1min – 39reps
    Rope Climb, 1 ascent
    Airdyne sprint (max cal), 1min Airdyne – 29 cal
    Rope climb, 1 ascent
    17.5kg Renegade man makers, 1min – 5reps
    Rope Climb, 1 ascent

    Then:
    Tabata holds of static ring dip holds alternating with top of pull up hold position
    8mins

    Stretch / feel f****d and recovery drink

    SS

  12. Luke FJ said

    Done some strength work today

    Warm-up – run to gym

    press – 3,3,3@60kg,65kg,70kg then 10,7,4@50kg

    Bench press – 5,5,5@100kg

    Weighted pullups – 5,5,5@20kg

    Then done some bent leg L-hangs with a 20kg plate placed on lap.

  13. The Cell said

    150 burpee penalty for Stef and Steve for not putting the fkin’ tyre away 🙂

    Jase

  14. Adam Piller said

    nice jase give em 300 i reckon,

    press, 50,60,70 (failed on 3rd rep)
    then 10,7,4 on 45kg

    wod as rxd, 271 reps

    loved todays KB complex!!

  15. The Cell said

    Good to see Elle and F-J posting. Keep it up guys.

    And awesome to see all the Press PB’s on the whiteboard when I walked in to The Cell today!!

    Jase
    W/up
    3 x 25 Dble Unders
    KB Mobility Complex

    Strength
    Back Squat
    5-5-5
    100/115/132.5kgs

    Squat Support
    1 x 5 x 200kg

    GHR
    3 x 8 x BW+10kg

    WOD
    3 RFT of:
    Dble Unders x 40
    24″ Box Jump x 30
    24kg KB American Swing x 20
    Time: 12.15mins

    This WOD as Rx’d is 5 rnds but with the Back Squats and weighted GHR’s today my posterior chain had, had enough after 3 rounds.

  16. PBed my press today too! 30kg …look out Michelle! Catching up 😉

    10-7-4 @ 22.5kg

    Used a 10kg KB – 200 was my score. The clean and press really slowed me down after all the pressing before.

    Adam – great work at ironman! When’s the next one?

  17. The Cell said

    About time you guys posted! Excellent! And the tyre was already out!

    BAM!

    SS

  18. michelle said

    Congratulations on the Press PB, Tracy! 🙂

    Warm up: 800m run, mobility

    Strength: Press
    3-3-3 @ 27.5-32.5-35kg
    10-7-4 @ 27kg – a good weight, only just got through each set.

    WOD as Rx’d
    Total 272 reps

    Good fun!

  19. Bliss said

    Warm up: 800m run, mobility

    Strength:
    Press
    3-3-3 @ 25-30-31kg – PB
    10-7-4 @ 22.5 – was probably too light

    WOD as Rx’d
    About 200 – I lost count if I tell the truth…:) Sorry Stef but you said we could make it up!

    This would have been brilliant if not for a bloody sore back from yesterdays dead lifts – low score

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