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Saturday 01 May 2010

Posted by The Coach on April 30th, 2010

Strength
Back Squat
5-5-5 reps
Sets ascending (75% 3RM, 85% 3RM, PB set)

Post loads to comments

WOD
Complete as many rounds as possible in 20 minutes of:
Muscle-Up, 5 reps
Squat, 50 reps

Post rounds to comments

Good luck to two of The Cell athletes, Jane and Jako, in today’s Busselton 1/2 Ironman Triathlon.

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8 Responses to “Saturday 01 May 2010”

  1. Pete Yeates said

    Warm-up = Dynamic mobility.

    Back Squat x 5 @ 15, 45, 65, 75, 85, 90kg.

    Weighted Step-ups x 5 each leg @ 48, 48, 52kg

    Tabata Pushups (6 sets) 21, 17, 11, 10, 9, 9
    Tabata Ring dips (6 sets) 13, 8, 6, 6, 5, 6

    Thank you, to Jase and Stef for hosting last night, and to everyone who gave their support to make it an enjoyable event.

  2. Steve said

    I cant believe I missed Gus’ b2b squats with a beer… Please tell me that it’s on tape!

    Today: With a 14 kg vest;

    10 RFT of
    150m farmers carry (2 x 24kg)
    300m run

    time: 31.46

    Finisher: 100 strict press of 7.5kg torsion bar

  3. michelle said

    Warm up: 400m run, mobility

    Strength: Back Squat
    5-5-5 @ 60-67.5-75kg

    WOD: AMRAP 20min
    Muscle up progression x 5
    Squat x 50

    9 rounds and 2 MUPs

    Thanks to everyone who showed their support at last night’s fundraiser 🙂 Bring on next weekend!!

  4. gus said

    don’t worry, steve, i could probably be convinced to do that or something equally stupid again 😛

    now which cell coach do i have to thank for knowingly putting this many air squats in a wod the day after the tabata squats? hahaha

    back squats: 5-5-5 @ 60kg (going light to ease shoulder back in)

    wod: amrap 20 min
    20 x sit up (subbed from MU for shoulder)
    50 x squat

    = 8 rounds + sit ups + 17 squats

  5. Rhys said

    PRE WOD
    400 Warm Up
    3*400 sprints(hard)
    WOD
    Jumping Mups *5
    Air Squats 50
    10 5 Mups and 48 squats
    Thats last round was 40 seconds of incomplete hell.

  6. Rhys said

    oh and i got a back squat PB of 105. Yay!

  7. andrew said

    Wu – 400m run, mobility

    BS – 5 x 95/100/105kg

    WOD – 5 x MU progressions, 50 x air squats . 12 rds + 5 MU’s + 15 squats

  8. Anthony said

    Had a great night last night it was a good laugh. Quads are a bit rough today but not bad.
    Adam that was some very entertaining auctioneering mate, you had the crowd at “good evening”!
    Gus awesome work not spilling a drop of beer!

    I am very happy to have been a part of also raising some funds for Princess Margaret Hospital, they provide such a fantastic service for all children, which on occasion has included our twin boys.

    Best wishes to Stef and Michelle for next weekend, I know you will do us all proud.

    Anth 🙂

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