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Monday 12 July 2010

Posted by The Coach on July 11th, 2010

Strength
Power Snatch
3-3-3-3-3 reps

Post loads to comments

WOD
3 rounds for time of:
1.5 x Body Weight Back Squat, 3 reps
HSPU, 6 reps
32kg Kettlebell American Swing, 9 reps

Post time to comments

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8 Responses to “Monday 12 July 2010”

  1. Pete Yeates said

    WU = Row 500m, Mobility, CFWU, KB mixed swings x 50.

    Power Snatch 5,5,5,5,5 @ 35, 37.5, 40, 40, 40

    WOD scaled to 100kg squat, the rest as Rx’d = 6:20

  2. Will F said

    WU = Row 500m, Mobility, CFWU, KB mixed swings x 50.

    Power Snatch 3,3,3,3,3 @ 25,25,27.5,27.5,27.5

    WOD scaled to B/W squat 70kg (This is actually equal PB for me) Pike Pushup, 16KG American Swings = 3:40.

  3. Jason said

    Warm-up
    500m Row
    Mobility
    50 Kb swings (Mixed)

    Strength
    Power Snatch
    3 x 3 x 3 x 3 x 3
    40 – 45 – 55 – 55- 55

    WOD
    3 RFT (As RXD)
    3 x 1.5 x Body Weight Back Squat (130kgs)
    6 x Handstand Pushup
    9 x 32 Kg Kb American Swings

    Time = 3:15

  4. Travis said

    Strength
    Power Snatch
    5×3 @ 30,35,37.5,37.5,37.5

    WOD
    3 rounds for time of:
    70kg Back Squat, 3 reps
    HSPU, 6 reps
    20kg Kettlebell American Swing, 9 reps

    Time = 4:40

    Half of the HSPU’s done unassisted, the remaining done with bands.

  5. Steve said

    Today:

    With a 13kg vest; on the minute for 20 mins : 4 x burpee pull ups, 8 x walking lunges.
    5 min rest then: 2 x 60kg Hang power clean & jerk every 30 sec for 10 mins.

    The burpee pullups and lunges were harder than I thought they would be, but I probably underestimated the effect of the vest. Good times….

    Jason Risely, you are an animal. Phenomenal time

  6. Storm said

    On Sunday I asked a question of you all, you may have not read the posts in reply from Sunday’s question.
    Either way go have a look and read what other athletes have said and add your own.
    Why, I am interested to know.

    S

    PS. keep up the mint work

  7. Anthony said

    WU = Row 500m, Mobility, CFWU, KB mixed swings x 50.

    Power Snatch
    5×3 @ 30,35,35,35,35 – still looking after wrist, didn’t hurt as much as last few sessions so hopefully it is on the mend. Plus trying to nail some good form. weight was not real heavy.

    WOD
    3 rounds for time of:
    80kg Back Squat, 3 reps
    HSPU, 6 reps
    24kg Kettlebell American Swing, 9 reps

    Time = 5:49

    – Did the HSPU’s with band assistance. This is the first time ever attempting HSPU,s at all really, so very happy to do a WOD with them even if it was assisted. Storm thank you for showing us this – That was MINT fun today!
    – I should have gone heavier with the backsquat as they felt really good. 90kg or 100kg next time. I haven’t done B/squats for a while which is why I stayed at 80kg, plus 75kg was my PB before now.

    Anth 🙂

  8. Tracy said

    Backed off a bit this week – fighting a bit of the flu…and just came to move.

    Strength
    Power Snatch
    3-3-3-3-3 reps
    all 25kg

    WOD
    3 rounds for time of:
    45kg Back Squat, 3 reps
    Pushups (all on toes minus 2!), 6 reps
    10 kg Kettlebell American Swing, 9 reps

    3:09min

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