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Monday 17 January 2011

Posted by The Coach on January 16th, 2011

Back Squat
5-5-5 reps
1 x 20 x 70% 5RM

Post loads to comments

3 rounds for time of:
24kg Double Kettlebell Clean, 10 reps
Burpee, 12 reps
42.5kg Overhead Squat, 15 reps

Post time to comments

Queensland Flood Appeal Cupcake Bake Off – Get on Board!!

Active coaching is the BIG difference @ The Cell


26 Responses to “Monday 17 January 2011”

  1. andrew said

    WU – 1km row , mobility

    BS – 5 x 80/95/105kg 20 x 75kg

    WOD 3rft of 10 x 24kg dble kb press, 12 x burpees (yay burpees), 15 x 30kg OHS


    btw i think we are getting short-changed at The Cell – no tootsie rolls and no monday pizza night. Seriously WTF its a gym for christ sakes..

  2. Pete Yeates said

    WU = Row 1k, Mobility

    Back Squat x 3,3,3,20 @ 60kg (Form has gone south, so have reduced load to correct it)

    3 rounds for time of:
    20kg Double Kettlebell Clean, 10 reps
    Burpee, 12 reps
    30kg Overhead Squat, 15 reps

    Time = 7:22

  3. Will F said

    WU = Row 1k, Mobility

    Back Squat 3×5 @ 45/50/52.5kg 1×20 @ 40kg

    3 rounds for time of:
    12kg Double Kettlebell Clean, 10 reps
    Burpee, 12 reps
    20kg Overhead Squat, 15 reps

    Time = 7.36

  4. Melanie said

    Jase I’m with Andrew were it the pizza? LOL

  5. Melanie said

    sorry were is the pizza!!!

  6. Travis said

    Strength: Back Squat
    3×5 @ 70,80,80kg
    1×20 @ 55kg

    3 rounds for time of:
    20kg Double Kettlebell Clean, 10 reps
    Burpee, 12 reps
    30kg Front Squat, 15 reps

    Time = 7:37

  7. Jane said

    Strength: Back Squat
    3×5 @ 40,45,50kg
    1×20 @ 35kg

    managing to build the weight up on the BS again 🙂

    3 rounds for time of:
    12kg Double Kettlebell Clean, 10 reps
    16kg american swing, 12 reps (subbed because of my toe)
    16kg OH Squat, 15 reps

    Time = 7:13

  8. Jason R said

    1000m Row

    Back squat 5 x 5 x 5
    130 – 140 – 140kgs
    1 x 20 @ 85kgs

    3 RFT
    10 x 24kg double KB clean
    12 x Burpees
    15 x 42.5kg OHS

    Rxd: 7:18
    Havn’t back squatted for a while so was happy with weight for a start. Especially considering last week I had to use the wall to lower my self on to the toilet – got to love those thrusters.

  9. The Cell said

    Training at Moore River, what a wonderful place!!!

    Warm up:
    Equipment carry to destination (25kg Bulgarian Bag + 24kg KB) About 200m
    Mobility drills and stair practice

    3 RFT of:
    24kg KB American Swing, 50 reps +
    Push ups, 25 reps +
    25kg Bulgarian Bag squat clean and throw, 15-20m to foot of stairs +
    82 step climb with platforms with 25kg Bulgarian Bag +
    Run Back to KB with bag

    TIME = I did time it but some kids played with my timing device, nevertheless I pushed this hard in the heat…



  10. The Cell said

    I think we need to do an ad! The 8.3 things that members love about The Cell!


  11. graeme said

    No 1, Stef!

  12. Andrew said

    No 2 Stef etc etc

  13. adrian said

    No 3 Storm………… and Stef

  14. The Cell said

    Back Squat
    5-5-5 reps
    1 x 20 x 70% 5RM
    90kgs only got 15 out. Piss poor mental fortitude 😦

    3 rounds for time of:
    24kg Double Kettlebell Clean, 10 reps
    Burpee, 12 reps
    42.5kg Overhead Squat, 15 reps

    As Rx’d: 9.02mins
    Flew through Rnd 1 then gassed! What can I say, I’m a sprinter 🙂


  15. The Cell said

    I am blushing…



  16. The Cell said

    Uno numero
    ‘The Storm’
    then whatever 7.3 things people can come up with.

    Hehehe 🙂

  17. Mary-Anne said

    Back Squat 5/5/5 @ 40/55/65kg
    then 1 x 20 @ 45kg
    All good. Thanks to Jase & Storm for helping me with form, Im discovering the nuances between power and oly lifting.

    3 RFT
    10kg Double KB Clean, 10 reps
    Burpee, 12 reps
    15kg OH Squat, 15 reps

    I should have gone heavier on KB, but still wary of my form on OHS’s.

  18. Graeme said

    Back squat 5-5-5-20

    WOD 3RFT
    10 x 20kg KB DBL snatch
    12 butlers
    30kg OH Snatch

    Michelle hope you are ok and on the mend
    Michelle hope you are ok!

  19. michelle said

    Just got back from the Dr – my bones are unbreakable!! Luckily I got away with just bruising and swelling (although there’s plenty of both!). Hopefully I’ll be back at training next week *fingers crossed*

  20. Biljana said

    What on earth have you done to yourself Michelle?

  21. michelle said

    Motorcycle accident 🙂

  22. militaryathelete said

    I liked this WOD.

    I also listened to Coach Burgners advice and finally got some Weight lifting shoes……… they make a huge difference!!

    As Rxd: 6:19

    Stef don’t let kids play with your clock!


  23. Jase said

    I’m banning motor cycles from The Cell!

    Jase 🙂

  24. graeme said

    maybe ban dumb motorists that dont look

  25. The Cell said

    Agree Batty, but there are far too many of them! 🙂

  26. Laila said

    Oh no Michelle! I’m so glad to hear you are safe. Best wishes for a speedy recovery. Looking forward to seeing you back soon xx

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