The Cell

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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Saturday 01 May 2010

Posted by The Coach on April 30th, 2010

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

Post loads to comments

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.


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

    400 Warm Up
    3*400 sprints(hard)
    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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