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Friday 23 July 2010

Posted by The Coach on July 22nd, 2010

Strength
Push Press
3-3-3-3-3 reps
then
1 x 12 reps

Post loads to comments

WOD
5 rounds for time of:
Body Weight Power Clean, 3 reps
Body Weight Front Squat, 5 reps
Body Weight Back Squat, 7 reps
Pull Ups, 9 reps

Post time to comments

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8 Responses to “Friday 23 July 2010”

  1. Anthony said

    looks like Luke is calling out ” Adriaaaan” like Stallone in Rocky. 🙂 hehehehe

  2. Jase said

    Hey guys

    Playing with an iPad in a big Apple store in South Coast Plaza Costa Mesa California so what do I look up, The Cell of course!! 😉

    Heading home in about 4 hrs. Will catch you all next week.

    Train hard
    Jase 🙂

  3. The Cell said

    Have a safe flight back mate! 🙂

    Warm up:
    400m run and loosen up
    Right arm single arm 16kg KB overhead carry, 15m +
    KB swings, 15 reps +
    Forward bear crawl, 15m +
    Air squats, 10 reps +
    Backward bear crawl +
    Left arm single arm 16kg KB overhead carry, 15m
    3 rounds

    Mobility drills between
    Pike push up practice to loosen off

    Then:
    Push press
    3-3-3-3-3
    60-70-70-70-60kg
    Then:
    1 x 12 @ 50kg

    Then:
    5 Rounds for time of:
    60kg Power clean, 3 reps
    60kg front squat, 5 reps
    60kg back squat, 7 reps
    Pull ups, 9 reps
    TIME = 8.38min

    Stretch

    *Have been very sore the past couple of days, so to do B/W would of been a struggle, happy with the 60kg!

    SS

  4. michelle said

    Warm up: 3 rounds of lunge x 15, KBS x 15, Bear Crawl forward 15m, Squats x 10, Bear Crawl backwards 15m), pike pushup practice, mobility

    Strength: Push Press
    3-3-3-3-3 @ 25-30-30-30-30kg
    1 x 12 @ 20kg
    Kept it light because of my back

    WOD:
    25kg Power Clean x 3
    25kg Front Squat x 5
    25kg Back Squat x 7
    Pull (red band) x 9

    Time = 6:51

    Again, kept it light to nurture the back. In hind sight, it was probably too light.

  5. kate said

    Warm up – 800m run, mobility, OHS bottoms, hold at the bottom, every 10 secs come up and straight back down to hold again for 10secs. Repeat for 2 minutes.

    Squat
    5-5-5-5-5-5 @ 30kg, 35kg, 40kg, 45kg, 50kg. Fairly happy with this as I haven’t been able to load at all with irritated ribs (and in reality I can only squat about 60kg so this is pretty good 🙂 )

    WOD
    5 RFT
    250m row
    Double unders for seconds rowed (60, 61, 61, 62, 63)
    10 x Deadlift @ 40kg
    time = 21:29

    K 🙂

  6. Pete Yeates said

    WU= Mobility, some KB swings – squats – bear crawls – overhead carry.

    Push Press 3,3,3,3,3 @ 60kg’s
    1 x 12 @ 45kg

    WOD scaled to 60kg = 11:08
    (My grip struggled with the power cleans today, but overall I enjoyed this WOD 🙂 )

  7. Anthony said

    Warm up: 3 rnds of
    12kg KB o/head carry left x 15m, 12kg KB swings x 15, Bear Crawl forward 15m, Squats x 10, Bear Crawl backwards 15m, 12kg KB o/head carry right x 15m, mobility and a couple of pikes.

    Strength: Push Press
    3-3-3-3-3 @ 40/45/50/52.5/60kg PB 🙂
    1 x 12 @ 42.5kg – should of done 45kg or 47.5kg as the 12 reps felt light.

    WOD: 5 rnds for time:

    50kg Power Clean x 3 ( scaled to 50kg )
    50kg Front Squat x 5
    50kg Back Squat x 7
    Pull up x 9 ( orange band )

    Time = 10.55

    managed to get all pull ups done unbroken bar the last round from memory. May be time to hit the yellow? One goal before the end of the year is to be doing unassisted pull ups in sets of 10.

    Anth 🙂

  8. Glen Lewis said

    Warm up

    3 rounds of
    16kg KB o/head carry right x 15m, 16kg KB swings x 15, Bear Crawl forward 15m, Squats x 10, Bear Crawl backwards 15m, 16kg KB o/head carry left x 15m

    Mobility and couple of pike pushups.

    Strength

    Push Press
    3-3-3-3-3 @ 55-62.5-70-75-80
    1 x 12 @ 55kg

    Push press is coming along really well now that my legs are doing their fair share of the lift.

    WOD
    40kg Power Clean x 3
    40kg Front Squat x 5
    40kg Back Squat x 7
    Pull-Ups x 9

    Time = 13:36

    Hadn’t ever done Front Squats before (except possibly in the fundamentals), so we kept the weight fairly low which resulted in the power cleans and the back squats being so light that it was actually challenging to retain excellent form – and SS picked my up a few times for it.

    Still struggling with pull ups without scaling – but that will come with lots more of them. Oh, and my wife must think there is something seriously wrong with me because I am using a pumas stone on my callouses and using hand creme. Hell, I might just start bringing a man bag with me everywhere to keep my hand care regime with me at all times 🙂

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