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Monday 27 September 2010

Posted by The Coach on September 26th, 2010

3-3-3 reps
1 x 15 x 60% 3RM

Post loads to comments


Complete 5 rounds for time of:
70kg Push Jerk or Split Jerk, 3 reps
Pull Up, 6 reps
Push Up, 9 reps

Jerk is from the rack.

Post time to comments


9 Responses to “Monday 27 September 2010”

  1. Damon said

    Deadlift 3×3 (140kg, 155kg, 160kg)
    Then 15 reps at 120 kg
    3×30 DB press (2x15kg)
    1-6-1 pull up ladder

    Hand recovering but not enough yet to do heavy push press. The lighter weight higher rep part of my recovery. DL improving outgrip of the bar at the heavier weight a restriction.

  2. Andrew said

    WU – 1000m row, mobility, CFWU

    DL – 3 x 105/135/145kg 15 x 100kg

    WOD – as rx’ed 6:22

  3. vicki said

    50-60-70 PB 3 x reps
    15 x 42.5kg 3RM
    Easy PB – fely fairly light and as Stef said, it’s realistically 20-30kg off what my “real” pb ought to be. But since I am not meant to be DL at all I am fairly happy.

    25kg Push Jerk or Split Jerk, 3 reps
    Pull Up, 6 reps blue band
    Push Up, 9 reps toes then knees
    Shoulder intensive! I found this deceptive, but loads of fun.
    Good work all – especially for a public holiday. Nice to train with/see new people and other “crews”. 🙂

  4. Pete Yeates said

    WU = Row 1k, Mobiliy, CFWU, KB swings, Deadlifts.

    Deadlift 3,3,3,15 @ 100, 100, 100, 80.

    Wod scaled to 50kg = 4:05

    Used today as back off training.

  5. Dan said

    Good training with the 9am crew,

    It was really good to see a few people I haven’t seen for a while.

    Was very tight and sore from last weeks training. Need work on the P.Jerk

    WOD Rxd: 7 something
    Great job to Rhys, you have come back strong my friend.

    Enjoy the rest of the long weekend.

    Great to see you moving around too Stef.


  6. Rhys said

    Talk about heavy. Pretty tough on what ever part of me is now feeling uncomfortable. So most of me.

    WOD as Rx’d

    And great to get some dead lifts in too

  7. Amith said

    WU = Row 1k, Mobiliy, CFWU, KB swings, Deadlifts.

    Deadlift 3,3,3,15 @ 80, 90, 105(PB), 65.

    Wod scaled to 20kg Kb left arm only = 5:19

    Was nice to train on a monday for a change, great to see so many attending for a public holiday.

  8. The Cell said

    Very happy with everybody’s performance today! Very strong and focused and what actually proved to be a tough session!

    Keep up the strong focus people!



  9. Biljana said

    Was great catching up with friends today at the gym. Had an awesome session and walked away very pleased with myself having achieved some goals I had set myself ages ago.

    Back off on Deadlifts today – 3-3-3 @ 65/75/85
    the 1×15 @ 45kg

    WOD – As Rx’d (ladies 42.5kg)
    7.57 min

    … really thrilled to have managed to do all the pull ups unassisted and even got a couple of rounds of unbroken – Yay – starting to feel more confident to go without the bands in a WOD. 😀

    Thanks for the encouragement today Stef.

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