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Tuesday 01 June 2010

Posted by The Coach on May 31st, 2010

Strength
Deadlift
3-3-3 reps
Sets ascending
Then
1 x 15 reps
75% 3RM

Post loads to comments

WOD
As many rounds as possible in 12 minutes of:
Bodyweight Snatch Grip Deadlift, 10 reps
Muscle Up, 7 reps

Post rounds to comments

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13 Responses to “Tuesday 01 June 2010”

  1. Jase said

    I’ll give anyone a 25 burpee credit if they can get through my session today without giggling when I say snatch grip :-p

  2. Pete Yeates said

    Warm-up = Dynamic mobility, Back squat x 5 @ 15, 15, 45, 65, 75kg.

    Back squat
    85kg x 3
    95 x 2
    100 x 1
    80 x 5
    80 x 5

    5 x 5 Front lever pull progressions
    10 x Frog stand to handstand attempts
    10 x Handstands (free standing)
    Handstand wall runs x 50, 50, 50

  3. Mary-Anne said

    WUp:
    5 mins skipping / 100KB swings (various) / mobility

    Strength:
    Deadlift 3-3-3 reps = 55-65-80kg PB πŸ™‚
    1 x 15 reps 75% 3RM = 60kg

    WOD
    As many rounds as possible in 12 minutes of:
    Bodyweight Snatch Grip Deadlift, 10 reps @ 40kg
    Muscle Up, 7 reps at progression.

    Deadlifts are a second favourite to Sumo deadlift high-pull – slowly making progress and enjoying it.
    Thanks Stef.Good pain lol

  4. Tracy Lydiatt said

    WUp:
    5 mins skipping / 100KB swings (various) / mobility

    Strength:
    Deadlift 3-3-3 reps = 60-70-75kg (this felt really heavy this am)
    1 x 15 reps 75% 3RM = 60kg

    WOD
    As many rounds as possible in 12 minutes of:
    Snatch Grip Deadlift, 10 reps @ 40kg
    Muscle up progressions, 7 reps (still using more toe action than I’d like)..

    7 rounds and 6 deadlifts at 12mins

    Biked to the gym and back from Cockburn Central station which was GREAT! Could be a good thing to be on a busy train sweaty as people don’t stand to close to you! πŸ˜‰ hehe

  5. The Cell said

    Warm up:
    1000m / Mobility drills / Handstand practice (about 10mins) / Butterfly Kip practice (very little / burgener Warm up x 1 round / Movement specific warm ups

    Then:1)
    Barbell Cluster @ 50kg:
    3x Clean +
    3x Front Squat +
    2x Jerk +
    30-sec Row
    Every 90 seconds for 10 minutes (7 rounds)
    The faster you do the work the more rest you get
    The faster you do the work the more rest you need
    The faster you do the work the deeper the hole you dig
    Round 1 = 168m
    2= 151m
    3= 157m
    4= 156m
    5= 152m
    6= 157m
    7= 157m

    Rest 5mins

    2)
    Dumbbell Cluster @ 12.5kg each hand:
    3x Hi-Pull (from floor) +
    3x Thrusters +
    30-sec AirDyne
    Every 90 seconds for 10 minutes (7 rounds)
    Round 1 = 20cal
    2= 19cal
    3= 16cal
    4= 20cal
    5= 20cal
    6= 18cal
    7= 18cal

    Rest 5mins

    3)
    KB Cluster @ 28kg:
    3x Single hand KB Clean & Jerk +
    3x Front Squat (KB in Rack position) +
    30-sec Flying Burpee
    Every 90 seconds for 10 minutes (7 rounds)
    Round 1 = 11 Flying Burpees
    2= 9
    3= 9
    4= 8
    5= 8
    6= 8
    7= 9

    Stretch

    This was tough, especially trying to max out on the aridyne, rower and flying burpees, probably should of measured distance rather than reps, but was jumping quite far…

    SS

  6. graeme said

    Hmm – based on that WOD i think SS stands for SuperStar !

  7. Glen Lewis said

    Hmm – based on that WOD, I don’t think I need to do my own this afternoon because I am already trashed just reading SS.

  8. The Cell said

    HAHA! It aint that long boys! Good fun, opens up those lungs, the BB Cluster does not allow for too much rest though! That was tough! Get in GLen, I have not seen you for a while!

    πŸ™‚

    SS

  9. Elle said

    Haha Jase – you’re on!!

    I’m going to get the laughs out now and keep the poker face on as long as possible πŸ˜›

  10. michelle said

    Warm up: Skipping practice, 100 mixed KB Swings, mobility

    Strength: Deadlift
    3-3-3 @ 75-85-95kg
    1 x 15 @ 70kg

    Didn’t push too hard this morning because of my run this weekend, but I felt strong throughout the reps and I felt afterwards like I could have gone for a PB.

    WOD: AMRAP 12min
    50kg Snatch grip deadlift x 10 (all unbroken)
    Muscle up progression with orange band x 7

    Somewhere around 7 rounds and 5 DLs (lost count).

    I’m off overseas tonight for a month – will check in with everyone when I can. Train hard, and I’ll see you when I get back!

  11. Storm said

    Good effort the guys I coached today.

    Learning a new progression for the MU and taking it on the chin when i decided it was only proper if you couldnt press out at the top of the MU then you had to do ring dips as well to be complete.

    Calum you were all over that progession, showed you twice and away you went, well done.

  12. Glen Lewis said

    I much preferred the new progression for the MU – doing dips on the rings was a good experience as well – towards the end I could actually stop myself going sideways πŸ™‚

  13. Kenno said

    STRENGTH
    3×3 @ 120,130,140kg
    1×15 @ 100kg

    WOD as Rx’d
    6 rounds

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