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Saturday 24 April 2010

Posted by The Coach on April 23rd, 2010

Strength
Back Squat
5-5-5 reps
Use ascending sets
then
1 x 20 reps
Use a load that is approx 75-85% 5RM

Post loads to comments

WOD
As many rounds as possible in 20 minutes of:
40kg Ground to Overhead Anyhow, 5 reps
Burpee, 10 reps
Sit Up, 15 reps

Post rounds to comments

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4 Responses to “Saturday 24 April 2010”

  1. Rhys said

    BS
    75-85-100pb
    20@70
    WOD
    11 rounds 5 snatchs 9 burpees
    Then
    5 Rounds
    3 strict pull ups with 24kg
    10 handstand wallruns(they are fasionable right now)

    Was going to do a pack run this arvo but I might do 6*hill sprints insted.

  2. andrew said

    WU – 800m run, mobility, CFWU

    BS – 5 x 80/90/105kg, 20 x 90 kg

    WOD – as rx’ed. 9 rds, 5 snatches, 7 burpees

    Floor to ovhd was all snatches – hadnt done for a while so first 2 rds were hard, a bit better after that.

  3. Pete Yeates said

    Warm-up = Dynamic mobility, Doubleunders.

    Back Squat x 5 @ 15, 45, 65, 85, 95kg.

    Weighted Step ups x 5 each leg @ 48, 48, 48kg.

    Single arm overhead walking lunge x 10 each leg @ 20, 20, 24kg

    Tabata Pullups (6 sets) 12, 11, 8, 7, 7, 6
    Tabata Ring Dips (6 sets) 15, 12, 7, 6, 6, 6

  4. Damon said

    Back Squat (3×3)
    110-120-125
    then
    90kg x 20
    then WOD (with 60kg Barbell)
    8 rounds + 4 Overhead
    then (in the afternoon)
    4 rounds of
    25kg bag carry sprint for 400M +
    1min handstand hold +
    10 dips

    Comment:
    Back into posting after a bit of a break. Todays WOD hurt – burpees was the limiting factor.

    Had a focused week of training and body holding up well. Have olympic coaching at the Singapore Weightlifting Federation (http://swf.org.sg/?page_id=2) later today and universal yoga class (http://www.universal-yoga.com/) this morning that will round out training for the week.

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