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Monday 21 June 2010

Posted by The Coach on June 20th, 2010

Strength
Overhead Squat
1×5 reps

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WOD
5 rounds for time of:
Walking Lunges, 25 steps
Squat, 50 reps

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8 Responses to “Monday 21 June 2010”

  1. Pete Yeates said

    WU = 2 x Row 500m + 20 Situps + 10 Pullups, Mobility, OHS x 5 @ 20, 30, 40kg.

    OHS x 5 @ 50kg

    WOD as Rx’d = 8:47

    Finisher = Muscle-up Practice

  2. Travis said

    Warmup
    2 Rounds of: Row 500m, 20 situps, 10 pullups
    Mobility drills
    OHS x 3 @ 20,30kg

    Strength
    Overhead Squat
    1×5 @ 40kg

    WOD
    5 rounds for time of:
    Walking Lunges, 25 steps
    Squat, 50 reps

    Time = 11:38

    I paced myself too much during this workout, should have gone harder from the start. Legs were still burning by the end but i had more left in the tank.

  3. Monica said

    Warmup
    2 Rounds of: Row 500m, 20 situps, 10 pullups
    Mobility drills
    OHS girls bar and 20 kgx3

    Strength
    Overhead Squat
    1×5 @ 22.5kg (attempted 25kg but couldn’t do 5 too heavey at the moment but hopefully soon)

    WOD
    5 rounds for time of:
    Walking Lunges, 25 steps
    Squat, 50 reps

    Time = 12:29

    Legs were shaking like crazy when stretching.
    Felt awesome at end of workout. Love exercising in the morning, makes you feel good for the rest of the day ….after you have finshed the WOD anyway.

    Thanks Storm

  4. graeme said

    make sure you got a good sub stef !

  5. Steve said

    I might come up with something Graeme…

    Found this today on Again Faster.com…. Food for thought for those training today

    “It’s not enough to be a coach, a writer, a lecturer, a business owner. It’s not enough, because the rubber doesn’t meet the road in theory, in the margins of training textbooks and accounting spreadsheets. It meets the road in the Arena, where your theories are only as good as their output, where your motivation meets the hard test of athletic endeavor.
    I won’t be the weak one. I will not be just good enough. I will live at the limits of my capacity, because living anywhere else is a lie. I don’t have the time, I don’t have the will, I don’t have the whatever: all lies, because the scoreboard respects only effort, only the will to win.”

  6. graeme said

    i have no doubt you will come up with something steve that will hurt

  7. gus said

    missed a few days due to working too much again

    today:
    squat: 3x5x117.5 (pb)
    press: failed at 45kg – think i need to downgrade the weight and get the linear progression going again
    clean: 3x5x67.5 – happy with these

  8. Elliot said

    Warmup
    2 Rounds of: Row 500m, 20 situps, 10 pullups
    Mobility drills
    OHS.. just using broome still, storm introduced me the bum to step progression to help with my form. getting slightly better

    WOD
    5 rounds for time of:
    Walking Lunges, 25 steps
    Squat, 50 reps

    Time = 12:34

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