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Friday 18 February 2011

Posted by The Coach on February 17th, 2011

Strength
Back Squat
5-5-5 reps
Goal: 1) Max Strength
2) 5RM PB
Rest: 3-5 mins between sets
+
1 x 20 x 70% 5RM
Goal: 1) Strength Endurance
2) Unbroken set

Post loads to comments

WOD
“Fran”
21-15-9 rep rounds for time of:
42.5kg Thruster
Pull Up

Post time to comments

Pete is going from strength to strength

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7 Responses to “Friday 18 February 2011”

  1. Laila said

    W/Up: 500m row, 10 lunges x 3, 10 push ups x 3

    Strength: Back Squats 40/47.5/57.5(PB) for 5 reps then 37.5 for 20 reps

    WOD: “Fran” (scaled 24kg thruster and red band pullups) = 5:03min
    (Note for next time: go Rx’d weight for thrusters)

  2. Will F said

    AWESOME WOD! Hurt locker +

    W/Up: 500m row, 10 lunges x 3, 10 push ups x 3

    Strength: Back Squats 45/45/67.5 for 5 reps then 45 for 20 reps

    WOD: “Fran” (scaled 29kg thruster) = 7:20min

  3. Jono said

    Back Squat
    5-5-5 reps 70,85,95
    1 x 20 x 70% 5RM 65

    WOD
    “Fran”
    21-15-9 rep rounds for time of:
    37.5kg Thruster
    Pull Up

    5.05 I think just behind Laila need to invest in some sweat bands stuggled for grip towards the end of the wod.

  4. Mary-Anne said

    Back Squat 5/5/5 = 45, 55, 67.5kg
    1 x 20 @ 70% 5RM = 45kg

    WOD “Fran”
    21/15/9 reps For Time: 20kg Thruster, RB Pull Up

    Time = 04:43

    Learnt alot about the nuances between power and oly lifting today, also performing WOD for power generation, not loading… Thanks Jase!

  5. The Cell said

    Laila….be careful what you wish for…..

    hehe

    sx

  6. Brett said

    Back Squat 5-5-5 reps = 65,75 & 85kg
    1x 20 @ 60kg

    WOD Fran
    21/15/9 : 35kg thruster & pull ups
    5:39

    Good fun, thanks

  7. Pete Yeates said

    AM = Squat 5,5,5,20 @ 70, 70, 70, 50kg

    Fran – scaled to 35kg = 6:01 (I am not ready for this weight, so next time will go lighter)

    PM = Squat 45, 65, 75kg – KB press 20, 20, 20kg, Handstand Hold

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