Thursday 20 January 2011
Posted by The Coach on January 19th, 2011
Strength
Press
5-5-5 reps
+
15-12-9 reps @ 50% 5RM
Post loads to comments
WOD
For time:
Row 100m
Burpee, 10 reps
Row 200m
Burpee, 8 reps
Row 300m
Burpee 6 reps
Row 400m
Burpee 4 reps
Row 500m
Burpee 2 reps
Post time to comments
Queensland Flood Appeal Cupcake Bake Off – Get on Board!!
Carole aka "Spider Monkey" preparing for the all important first grab at the rope
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9 Responses to “Thursday 20 January 2011”
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The Cell said
Warm up:
Mobility
Burgener
Plyometrics
The:
Squat clean
3-3-3
70-75-80 (felt heavy, have not done these for a while because of back)
Press
5-5-5
40-50-57.5(2 reps only)-50(4 reps only)
Then:
Mondays wkd but with power snatches, not ready to ohs under pressure just yet
3rft of:
24kg double kb clean, 10 reps
Burpees, 12 reps
42.5kg power snatch, 15 reps
Time = 9.24min
TOUGH!
Mobility
SS
The Cell said
Great times by everyone this morning!!! Awesome focus!
SS
Mary-Anne said
Press 5/5/5 = 27.5/28.5/30kg (PB for my 5RM)
15-12-9 reps @ 15kg
WOD as Rx’d
time = 09:22
Thanks Adrian for helping with the row. I was going for broke until reminded you should recover on stroke return.
Rowing remains high on my ‘tough list’.
Mark said
Press: 5/5/5 = 40/47.5/57.5 (pb for 5rm)
15-12-9 @ 27.5
Wod as Rx’d
Time: 7.48
Although my form is atrocious, really starting to enjoy the row. Still hating on the burpees though
Laila said
Press: 25/30/37(PB) x 5 reps then 15-12-9 reps at 18.5kg
WOD: As Rx’d – 9:15min
Big congrats to Vicki for achieving a PB she’s been working towards! Well done!
Biljana said
😯 OMG!! My baby turned 17 today – He’s become such a gorgeous young man and I am very very proud of him!! Happy Birthday Kristofer!! xx
The Cell said
Happy Birthday Kristofer
Sorry for the late post.
Wish you all the best for this year, your an absolute joy to know.
Storm, Adrian, Dana and Bella (lots of licks from her)
The Cell said
HAPPY BDAY KRIS!!! YOU ARE INSPIRATIONAL MATE! 🙂
PM Training:
Run
6.2km
30min
stretch
SS
graeme said
Press: 35.40.45 x 5 then 15-12-9 reps at 22.5kg
WOD: As Rx’d – 9:36min