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Saturday 12 June 2010

Posted by The Coach on June 11th, 2010

Strength
Push Press
3-3-3-3-3 reps

Post loads to comments

WOD
“The Cell Kettlebell Complex”
With a 24kg Kettlebell perform 5 reps for time where 1 rep =
Slasher to Halo x 10
Deck Squat x 5
Swing x 10
Snatch x 5/5
Clean and Press x 5/5

Post time to comments

Compare to 240210


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8 Responses to “Saturday 12 June 2010”

  1. dan said

    Hey Team,

    Just wanted to say hi.

    WOD
    Am
    ‘Angie’
    100 x pull ups
    100 x push ups
    100 x sit ups
    100 x s.squats
    time 15:53min

    Happy with this, last time I did this was 14/11/09 and my time was 17:55min

    PM

    150 x 32kg K.Bell swings
    5 x burpe penalty one the minute

    7:33min
    I watched it on video later and I did an extra 7 swings and an extra set of burpes for my miss counting. It pays to keep situational awareness when you are in the hurt locker, other wise you pay for it in the end….. Hey Steve!

    Strength
    bench Press
    5 sets x 15@60kg/10@80/10@90/7@100/10@80 + max push ups (24)

    Hope everone is well, i miss training with such a great bunch…..

    Dan

  2. Pete Yeates said

    Warm-up = Dynamic mobility, Squat x 5 @ 15, 15, 45.

    Squat x 5 @ 65, 75, 85, 95kg

    Then some gymnastics strength training:

    Bulgarian Ring Dips 5 x 5

    Parallette Pseudo Planche Push-ups 5 x 5

    Straddle Front Lever Pulls 5 x 5

    Hey Dan, extra reps = super bonus training. 🙂

  3. dan said

    Hey Pete,

    How is the bub doing?

    I’m not sure what the meaning of those gymnastic strength moves you have been doing are, however anything with the words, Bulgarian, Pseudo and straddle, definetly sounds tough!

    Take care mate.

    Dan

  4. andrew said

    Dan – you are a beast!!!

    Anyway for us mere mortals – trained with Biljana, kris and Elliot. Bella looking very natty in her jumper today…

    WU – 2 x rds of 400m run, CFWU, mobility

    Push press – 3 x 65/70/75/75/75 kg

    WOD – as rx’ed 14:45. As expected deck squats were a struggle but i got there

    Found this quite tough and feeling a bit stiff fm death by wall balls y’day…Could only find my time when I have done this complex with running etc so not sure how it compares.

  5. The Cell said

    Workout:
    5000m Row @ 2:02.9min/500m pace +
    50x Pull-up +
    50x Push-up +
    4000m Row 2:02.3min/500m pace +
    50x Bar Dip +
    50x Push Press @ 2 x 12kg KB (emphasis on perfect form) +
    3000m Row @ 2:02.7min/500m pace +
    50x Sit-up +
    50x Atomic Sit-up +
    2000m Row @ 2:00.4min/500m pace +
    50x Lunge +
    50x Squat +
    1000m Row @ 1:51.8min/500m pace

    Then:
    Handstand practice

    Not as tough as I thought! Good work out, most amount of km’s n the rower I have done in a session before! Had the absolute pleasure of training with a good friend of mine Damon, he came down from Singapore, MacGyver was here and the party was all on! I did invite Steve, I think he has croc phobia, you may have to sort him out when you get back Dan… 🙂

    Blessed are we to be surrounded by those who care…

    SS

    PS. Long stretch post training / No warm up required, just a couple of mins of mobility work

  6. Kenno said

    STRENGTH
    3x 60,60,70,70,80kg

    WOD with 16kg kb
    17mins

  7. […] Compare to: 120610 […]

  8. […] Compare to 11062010 […]

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