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Tuesday 06 April 2010

Posted by The Coach on April 5th, 2010

3-3-3 reps
Use ascending sets
10-7-4 reps
@ approx 75% 5RM

Post loads to comments

10,9,8,7,6,5,4,3,2,1 rep rounds for time of:
Power Clean
Pull Ups

Use a load that is 75% or your Power Clean 3RM.

Post time to comments

The Definitive Guide to Sleep from Mark’s Daily Apple


26 Responses to “Tuesday 06 April 2010”

  1. andrew said

    adam p – even if jase/stef forgot I didn’t ..happy birthday for tuesday

    I like weights. You know where you stand with them. Well, sometimes you’re lying under them, trying not to let them crush you, but you see, you KNOW they’d crush you if they could. There’s honesty.β€”T. Campbell

  2. michelle said

    I slept through my alarm 😦 😦 😦 Sorry Stef, and anyone who may have wanted my place in the 0530 WOD this morning. I’m majorly bummed out, because I love Power Cleans and was planning to do the pull ups unassisted…… next time, I guess.

    Happy Birthday, Adam!! Hope you have an awesome day πŸ™‚

  3. Lisa said

    Warm Up –

    1000m row
    1 x CFWU

    Strength – Press

    3-3-3 reps
    25kg-30kg-35kg (PB)! πŸ™‚
    Use ascending sets
    10-7-4 reps
    @ approx 75% 5RM

    Post loads to comments

    10,9,8,7,6,5,4,3,2,1 rep rounds for time of:
    Power Clean – 34kg
    Pull Ups – Blue band

    Use a load that is 75% or your Power Clean 3RM.

    I forgot to check my time but I think it was around 11 minutes…
    Loved this WOD and I was so pleased that I got a PB in the~3RM press. I tried this weight last week and didn’t make it!

    Also a BIG congratulations to Mandy who completed the WOD as prescribed! Well done on those pull ups! πŸ™‚

  4. Lisa said

    Oh, just read the first 2 posts;

    Poor you Michelle, I hate it when I sleep through my alarm 😦
    You would love this WOD so make sure you do it when you get some time..

    Happy birthday Adam πŸ™‚

  5. gus said

    happy birthday, ads!

    press: single arm kb 3-3-3 @ 20, 10-7-4 @ 16kg

    20kg kb clean (right)
    20kg kb rack squat

    = 6.40

  6. andrew said

    WU – 100m row. mobility, CFWU

    Strength – 3 x 60/65/67.5kg, 10/7/4 x 50 kg

    WOD – 65kg PC, pull ups “free” – 13:34

    This was tougher than I thought. PC hit my general conditioinng more than HPC. Think the weight was abt right all PC unbroken apart fm a crappy last rep on the 7’s which Stef (quite rightly) made me redo

  7. Amanda said

    I did my first “as prescribed” WOD today – WHOO!

    Warm Up –
    1000m row
    1 x CFWU

    3-3-3 reps
    Use ascending sets
    10-7-4 reps

    32.5kg is my PB, which I reached last week – only just. So this round I felt much stronger. Who knows – maybe next time I will try 35.

    WOD – As prescribed
    Power Clean – 30kg
    Pull Ups – unassisted

    Time: 11:59 – I think, need to double check.

    I enjoyed the power cleans today, my elbows are getting quicker. Although I think its more in the head than the elbows for me!!

  8. Tereena said

    Happy happy birthday Adam!!

    And congrats Amanda, well done:)

  9. The Cell said

    Everybody really worked hard this morning! Proud of your immense technical improvements and proud of your ability to persevere through fatigue to still complete solid reps! Amanda; solid effort As Rx’d, your pull ups are jumping through the roof! Tereena; 55 reps of pull ups, that is leaps and bounds of where you were not too long ago!

    There is nothing more important than technique, it lays the foundations for success, it lays foundations for increased and maximum levels of speed, power, strength and other KPI’s! Make no mistake work capacity is good, but if the movement is not being fulfilled to maximum range and is not technically sound, not only is it a mute movement, you will burn out super quick! As efficiency is not present.

    Look at it this way, if you are competing in a 400m sprint and only sprint 367m of it, you have not completed your task. It is void. If you are power cleaning and do not extend your legs and open your hips at the top of the movement to execute a full range of motion, the rep is void, if you continue to repeat this over many repetitions, the workout then becomes void… simple as that…



  10. Jase said

    Great effort everyone this morning!! It’s awesome to see PB’s, WOD’s as rx’d and the efforts of those who have made such massive improvements.

    I totally concur with Stef’s comments about form. It is paramount. No point being fast if you only did half reps and cheated yourself on you ROM. We shoot first for sound mechanics, then consistency in the performance of the movements, then and only then should intensity come.

    Oh and Andrew, we didn’t forget Adams birthday. Unfortunately there’s just too many these days to put a post up for everyones
    birthday. We remember it in other ways.

    Jase πŸ™‚

  11. Luke FJ said

    Warm up – run to gym

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

    Wod – 10 down to 1
    70kg power cleans

    Didnt record time

    happy birthdat adam have good day.

  12. The Cell said

    Warm up
    Mobility drills
    KB Mobility Warm up X 1 round

    7-7-7-7 @ 60kg


    10km Row
    TIME = 41.12min
    AVG = 203.6



  13. Pete Yeates said

    Warm-up = Dynamic mobility.

    Deadlift x 3 @ 45, 65, 85, 95, 105, 105, 105kg.

    Squat Clean with a Sots Press in the squat x 5 @ 25, 30, 35kg.

    Handstand Wall runs x 10, 10, 10.

    Kettlebell swing 36kg x 60.

  14. The Cell said

    Hey Pete, nice training, could you clarify Handstand wall runs for myself and everybody out there reading. Thank you and say hello and kiss to Willow and Vicki!



  15. michelle said


    6km run along the east perth foreshore.

    Time = 34min

    I had 2 goals with this run today:
    1. To run faster than I usually do
    2. To complete the run without stopping to drink

    I covered the first 3km in about 15min, feeling pretty good, then developed a horrible stitch which plagued me the rest of the way and slowed me down significantly – I blame the easter eggs.

    It was really nice to run without carrying a water bottle πŸ™‚

  16. Scott Fielding said

    Warm Up –
    1000m row
    1 x CFWU

    3-3-3 reps
    35kg-40kg-45kg PR
    Use ascending sets
    10-7-4 reps

    Power Clean – 35kg (in theory my 75% figure would have worked out at 48.75kg!!…not just yet)
    Pull Ups – unassisted but broken up as required (need to learn to `kip`)

    Time: 12:26

    And this is what it is all for. Come June/July I will need bring my A-game…

  17. Pete Yeates said

    Scott, that looks F#(king MINT, how long will it take to climb?

    Stef – as requested, a link to Handstand wall runs: I found these much harder than anticipated, so naturally they are going to be a regular part of my training from now on.

  18. Storm said

    Scott im with Pete but i think i used a few more explaritives along with MINTOX MAN…..New nickname for you Scott may have to be SPIDEY….

  19. Jase said

    PM training

    Warm up
    Airdyne + Mobility drills + HSPU practice / free stand and against the wall

    AMRP in 15mins of
    Cross carry of 25kg Sandbag on shoulder / 32kg KB Farmer carry, 100m
    60kg Thrusters
    100kg backwards sled drag, 30m
    ROUNDS = 5 rounds

    Stretch / Recover

    This was tough


  20. Jase said

    3-3-3 reps
    10-7-4 @ 45kgs

    10,9,8,7,6,5,4,3,2,1 rep rounds for time of:
    Power Clean
    Pull Ups

    Did this on the 2/3 with 70kgs and took 17.47 mins
    Dropped back today to 60kgs and knocked it out in 8.58mins. 10kg plus training with the 5.30pm crew made a massive difference to my intensity level.


  21. Biljana said

    Hey Jase – just got home!! My arms are totally fried & can’t lift them to scratch my nose. Imagine a T-Rex’s little arms and that’s me atm but still loved every minute of it…be back tomorrow! πŸ™‚

  22. Bliss said

    3-3-3 reps
    25/28.5/32.5kgs – failed on the last effort
    10-7-4 @ 25kgs?? I think?

    10,9,8,7,6,5,4,3,2,1 rep rounds for time of:
    Power Clean – 32.5kg – perhaps a little light
    Pull Ups – Red Band – drunken ape kip

  23. Glen said

    Warm Up
    * 1000m row
    * Mobility
    * 1 x CFWU

    * Press 3-3-3 reps @ 47.5/52.5/57.5kg
    * Press 10-7-4 reps @ 42.5kg

    10,9,8,7,6,5,4,3,2,1 rep rounds for time of:
    * power clean @ 40kg (little light)
    * pull ups (purple band – right assist)
    TIME: 14:59

    Brain fried today – almost asked for a calculator to work out how much weight on the bar at one point. Got really hammered doing the pull ups – felt like I had run a marathon (almost took as long too πŸ™‚

  24. Anthony said

    wow heaps of posts today. making me late getting to bed.
    Happy Birthday Adam!! I hope you had a great day.

    Pete well done on the 36kg KB x 60 swings. awesome effort. Thats 2 x bags of cement your swinging there.

    Hats off to Jase and Amanda in 6.30 am crew also for as rxd this morning. That is inspiring work and I hope to be there with you one day…

    Anth πŸ™‚

  25. Jane said

    Back to posting now that I am finally getting over the effects of the virus that I had

    Todays sessions were squad swim covered 3000m swimming moderate, fast, drills and drafting practice good session.

    PM was 7 x 1 deadlift where I managed a PB
    60 / 65 / 70 / 75 / 80 / 85 / 87.5kg and more importantly I felt strong in every lift and did toy with the idea of trying 90kg but thought that I shouldn’t push my luck with all the muscle tightening issues I am currently experiencing

  26. michelle said

    Congrats on the PB, Jane!!


    3-3-3 @ 27.5-32.5-36kg
    10-6(failed rep 7)-4 @ 27.5kg

    2-4-6-8-10-8-6-4-2 (untimed)
    Strict pull ups, orange band
    Deep bar dips, yellow band

    50-40-30-20-10 reps for time of
    Double unders
    Sit ups

    Time = 7:58

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