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Wednesday 31 March 2010

Posted by The Coach on March 30th, 2010

Strength
Deadlift
3-3-3 reps
Use ascending sets
Then
1 x 15 reps
75% 5RM

Post loads to comments

WOD
“Jingle Jangles”
10 rounds of:
30 secs work:30 secs rest
If you have body armour or a weight vest, wear it

Standard is hand touch to ground at each end.
Post total lengths for all 10 rounds to comments.

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16 Responses to “Wednesday 31 March 2010”

  1. Steve said

    Stef- there is an awesome photo of you on the cf perth website on saturday…

    Fire in those eyes

  2. The Cell said

    Fire?!?! I thought they looked more like sex pest eyes!!! hahahaha 🙂

    Jase

  3. The Cell said

    I feel you need to clarify your comment Jason, because I was going to say that the above was a private joke between you and about something we were discussing the other day, but for some reason I think that would make it worse…

    hahaha!!!

    🙂

    SS

  4. gus said

    hahhahaha! definitely sex pest eyes!

    today:
    deadlift 3-3-3… did single arm, single leg with 32 kg kb, worked both legs using right arm only. then same thing for 15x16kg

    wod:
    30/30 x 10 aerodyne sprints. 143 total calories.

  5. michelle said

    Warm up: 400m run then 2 rounds of double unders x 15, 12kg American Swing x 10, double under x 15, lunge + dislocate x 10, downward dog, squat jump x 10.

    Strength: Deadlift
    3-3-3 @ 90-95-97.5kg – felt really heavy
    1 x 15 @ 65kg – didn’t feel that heavy

    WOD: Jingle-jangles
    Total 147 lengths
    (15 in the first 7 rounds, 14 in the last 3)

    Awesome work by Anthony this morning – you were flying!! And congrats to Pete for a DL 5RM PB 🙂

  6. The Cell said

    Yes to clarify, the other day Stef and I were discussing some things from my work. I used the term “sex pest”. Stef had never heard it and thought it was hilarious. Hence, I have rescinded my nickname for Stef from “The Dominator” and replaced it with “sex pest”.

    I think it’s a much better fit 😛 hahaha

    Jase

  7. Pete Yeates said

    Warm-up = Muscle activation, Dynamic mobility, Run 400m, some skipping – KB swings – squat jumps, Deadlift x 3 @ 60, 80, 100.

    Deadlift x 3 @ 110, 120, 130 (F), 125 (F). 120kg x 5 (5rm PB)

    Deadlift x 15 @ 100kg

    WOD = 147 lengths.

    Finisher = Muscleups x 7 – rest 10 breaths, x 3 – rest 10 breaths, x 1.

  8. Luke FJ said

    AM WOD – 1000m row
    25 double unders
    then
    Push-ups 20,18,16,14,12,10,8,6,4,2
    Strict pull-ups 10,9,8,7,6,5,4,3,2,1
    then
    25 double unders
    1000m row

    Didnt get the time i finished it in, but felt a bit sluggish this morning.

  9. Adam Piller said

    went ok this morning, felt better than previous weeks.

    DL 3,3,3 – 150,185,200
    then 15 – 140kg

    jingle jangles 138 reps

    awesome work by all today!!

  10. The Cell said

    Courtesy of Military Athlete (With some very slight alterations)

    Obj: Work Capacity

    Warm up:
    Mobility drills +
    2x Mobility Complex @12kg KB
    1 complex consists of:
    5x Swings
    5x Goblet Squats
    5x Swing to Goblet Squat
    5x 1-Arm Clean + Squat Right Hand
    5x 1-Arm Clean + Squat Left Hand
    5x 1-Arm Clean + Squat + Thruster Right Hand
    5x 1-Arm Clean + Squat + Thruster Left Hand
    5x 1-Arm Clean + Squat + Press + Stand Right Hand
    5x 1-Arm Clean + Squat + Press + Stand Left Hand
    5x 1-Arm Clean + Press + Squat Right Hand
    5x 1-Arm Clean + Press + Squat Left Hand
    Instep Stretch Each Leg

    Training:

    (1) 10 Rounds
    4x Squat Clean + Push Press @ 65kg every 90 seconds

    (2) 5 Rounds in 10kg Weight Vest
    5x Sandbag Halfmoon @ 25kg
    30/5/30 Sean Special (30sec left side hover / 5 pushups on Kb’s for depth / 30sec right side hover)
    10x Back Extension
    10x Weighted situps @ 20kg KB

    TIME = 17.31min

    Stretch / Foam roller

    SS

  11. Will F said

    Doing dead lift’s last week I realised I won’t be able to smash my PB without reviewing my form, I’ve got a lot to improve on. So this week I backed right off on the dead lifts to work on my form. Cheers for the help with this today guys.

    Warm up: 400m run then 2 rounds of double unders x 15, 12kg American Swing (12kg) x 10, double under x 15, lunge + dislocate x 10, downward dog, squat jump x 10.

    Strength: Deadlift
    3-3-3 @ 60kg
    1 x 15 @ 40kg

    WOD: Jingle-jangles
    Total 141 lengths
    Could have gone harder but man I was sore today. I think I’m about 10 lengths better than that.

  12. Went for a surf this morning and got run over by my board! Getting into the surf in the morning is a great way to start the day though!

    Staying home tonight but doing push ups on toes, sit ups and squats (10-20-30) every hour for a work break.

    See you all tomorrow night 🙂
    Tracy

  13. Elle said

    Hahaha Stef you definitely have “Sex Pest” eyes!! 🙂 You were either mid-blink or saw something that really got you going! hahaha 🙂

    Anyways, Jase there’s a picture of you too striding along the pavement in “Male Model” Mode hahaha 🙂

  14. The Cell said

    I did see that one Elle. I reckon I look heaps better than Stef! 😉 hahahahaha

    Jase

  15. Rhys said

    Deadlifts are still going up
    3-3-3 @ 120-135(old PB)-140PB
    15@100
    More consistant with Jingle Jangles too
    Worst 15 best 16
    Total-154

  16. Luke FJ said

    Strength: Deadlifts
    3,3,3@160kg,165kg,170kg
    15@120kg
    Then
    Jingle Jangles
    Total=144

    Happy with dead lifts today felt alot stronger then the last two weeks.

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