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Saturday 22 May 2010

Posted by The Coach on May 21st, 2010

Strength
Back Squat
1 x 5 reps

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WOD
5 rounds for time of:
45kg Overhead Squat, 15 reps
Row, 500m
Sit-Up, 25 reps

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4 Responses to “Saturday 22 May 2010”

  1. Pete Yeates said

    Warm-up = Dynamic mobility, Back squat x 5 @ 15, 15, 45, 65kg.

    Back squat
    85kg x 3
    95 x 2
    102.5 x 1
    105 x 1
    107.5 x (F)

    87.5 x 5
    87.5 x 5

    Then some gymnastics training:

    Parallette Pseudo Planche Push-ups 5 x 5

    Bulgarian Ring Dips 5 x 5

    Handstand wall runs 40, 40, 40

  2. Andrew said

    WU – 2 rds of 200m row, 20m lungers, 15 burpees

    BS – 5 x 105kg

    WOD – OHS 11.5kg (woo hoo!!), 500m row, 25 x situps 19:30

    maybe one day when i grow up i will be able to use the ladies bar!! 🙂

  3. Rhys said

    Open gym was good fun, thanks everyone. I couldn’t believe the time when I check the clock after 3 hours of play. Pete, we were doing L sits and I said that on here you’ve mentioned doing pass throughs to hand stands and crazy hard things on the paralletes. So I said this is what Pete does then attempted to go from L sit to hand stand and neerly pulled it off. It was pretty funny.
    Oh and 5 consecutive muscle ups.

  4. The Cell said

    You forgot to mention the handstand on paralettes where you left me for dust! F**K you Rhys! 🙂

    Warm up
    10min aridyne

    Mobility drills

    20min Handstand practice

    Then:Deadlift
    10x 60kg
    8x 85kg
    5x 110kg
    Work up to 85% of 1RM
    Then:
    10×2 DL @ 85% (170kg)
    Rest 1 min between sets (strict)
    (after 5 sets dropped back to 150kg to really work on form)
    Then:
    5x Jerk @ 80% of 1RM (85kg) +
    3 min Airdyne 15-sec hard/ 15-sec easy (82cal total)+
    2 min rest
    Then:
    10x Jerk @ 65-70% +
    2 min Air dyne 15-sec hard/ 15-sec easy (51cal total)+
    2 min rest
    Then:
    20x Jerk @ 50% +
    1 min all-out Air dyne (1st round = 27cal total / 2nd round = 29cal)+
    20x Jerk @ 50% +
    2 min rest
    Two sets, i.e. 80 total Jerks Then:

    Cool down …

    Today was far harder than what it looked on paper, shoulders on fire!!! MacGyver was with me and was all over the air dyne as if he were about to make a bomb out of banana skins, tissue paper and a paper clip!

    BAM BAM!!!

    🙂

    SS

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