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Thursday 18 November 2010

Posted by The Coach on November 17th, 2010

5-5-5 reps
12-9-6 reps @ 60% 5RM

Post loads to comments


3 rounds for time of:
70kg Deadlift, 8 reps
70kg Hang Power Clean, 8 reps
70kg Push Press, 8 reps

Post time to comments


26 Responses to “Thursday 18 November 2010”

  1. The Cell said

    Grip it, rip it and chuck it over head. Doesn’t get much simpler. Bring the power guys!!

    Jase 🙂

  2. graeme said

    morning all, im going to put it out there

    tomorrow ill do my base PT Test (see Holiday Resource Guide)
    ill then use that as my “holiday WOD”

  3. Pete Yeates said

    WU = Row 1k, mobility.

    10 x (Row 500m, 1 minute rest)

    Damper setting on 2, Strokes per minute averaging between 16 – 18
    Each 500m interval @ 1:57 – 2:06. The first 3 sets were over 2 minutes each, the rest under.

  4. Jase said

    Awesome stuff Batty. Great idea to get a Baseline that you can keep an eye on into the new year.

    That way you can reserve your new years resolution for something other than “get fit!” :-p

    Jase :-p

  5. The Cell said

    Bench Press
    12-9-6 @ 50kgs

    WOD as Rx’d

  6. Andrew said

    Bench Press – WTF??

    What next 21-15-9 of preacher curls & pec dec??

  7. graeme said

    and dont forget the mirror

  8. Andrew said

    and the candy stripe pants & golds gym singlet

  9. The Cell said

    I super-setted with Bicep Curls Andrew after pre-fatiguing my triceps with some dumbbell tri extensions. And finished my bicep curls with forced reps with Stef’s assistance 😉


  10. The Cell said

    Serious answer. With the CF Football cert ths weekend and bench being one of their Fundamental movements, I didn’t want to be in a position of saying when asked when I last benched, “2007!” hahahaha


  11. The Cell said

    We then did 21’s and this is what the boys were wearing today, Bliss loved it..

    Click on the BAM below…



  12. graeme said


  13. The Cell said

    Why doesn’t it surprise me that Stef had that picture! 😉

  14. graeme said

    staf is that for the xmas party dress up wod, to impress the ladies !

  15. Andrew said

    when i did gridiron (long time ago now) one of the acid tests was max reps in bench press for one set at 100kg..think my max was 23…maybe thats why my shoulders are so f*cked shoudlers dont miss benching at all

    as for the picture unlike stef i dont have the moose knuckle to be able to carry off an outfit like that..

    enjoy yourselves in newcastle guys

  16. The Boxing Kanga said

    WU = 5 click run, moderate pace

    Strict Press 60/65/75kg

    12-9-6 @ 55kg

    WOD = 7:42

    Owned, once again…


  17. Paul said

    absolute globo gym gold. Jase if you had the everlast or nike gloves it would have been perfection. Move those C2’s to make way for the cable cross machine. BAM!!!

  18. The Cell said

    Cable cross flyes whilst kneeling on a swiss ball! Fckn gold! 😉

    Andrew, That’s one of the test’s for the NFL combine. I think I can do 3 reps at 100kg! 😉


  19. andrew said

    jase – only 42 less than this guy…

    dont know what his 40 yd dash is like tho’

  20. graeme said

    press 5-5-5, 12-9-6. 35-42.5-50pb, 30-30-30

    WOD with 50kg, 3RFT
    8 DL
    8 HPC
    8 PushPress


    push presses were UGLY at the end but complete

  21. Steve said

    Obviously not many fans of “Linda” or “Lynne” – 2 benchmark wods involving bench press.
    Linda as rxd is one of the hardest wods I’ve done.

    While not nearly as functional as lifting over head, it still has some benefit to the development of a strong, well-rounded athlete.

  22. Joel said

    Press 5-5-5.
    12-9-6 @ 45kg
    Wod as Rxd
    I owe this to the power band

  23. Biljana said

    Press 5-5-5 @ 27.5 – 30 – 32.5 – 37.5 PB 🙂

    then 12 – 9 – 6 @ 22.5kg

    WOD – 3rft of
    8 Deadlifts @ 40kg
    8 Hang Power Cleans @ 40kg
    8 Push Press @ 40kg

    5.19 mins

    Always a great feeling to lift heavy sh*t!!

  24. The Cell said

    Joel you are a F*****G ANIMAL!



  25. Bliss said

    Oh Paul, I love it when you post.

    Can I just say, no one at the cell looks as tidy as the boys in that pic??? 😉

    Joking boys.

  26. The Cell said

    Joel crushed today’s WOD. Pure power! Awesome effort!


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