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Wednesday 23 February 2011

Posted by The Coach on February 22nd, 2011

Strength
Press

5-5-5 reps
Rest: 3 mins between sets
Goal: 1) 5RM PB
2) Max Strength
+
10-7-4 reps @ 70% 5RM
Rest: 1 min between sets
Goal: 1) Strength Endurance
2) Unbroken Sets

Post loads to comments

WOD
For time:
100-80-60-40-20 reps of:
Double Unders
1-2-3-4-5 reps of:
Muscle Ups

Perform 100 Double Unders followed by 1 Muscle Up. Then 80 Double Unders followed by 2 Muscle Ups and so on until completion

Post time to comments

Rosa

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6 Responses to “Wednesday 23 February 2011”

  1. Mary-Anne said

    100/80/60/40/20 double unders broken up consecutively with
    3/6/9/12/15 muscle ups (prog)
    Thanks Kate for teaching/correcting me 4 a more effective (& challenging) m.u. progression.

    Time = 12:03

  2. Will F said

    Warmup:
    800m run, 2x 10 pushups + 10 lunges, Press practice

    Strength:
    Press 5-5-5 @ 30-35-40kg (PB)
    Then
    10-7-4 @ 30kg

    WOD:
    100/80/60/40/20 double unders broken up consecutively with
    1/2/3/4/5 jumping muscle ups

    I’m almost at full muscle ups!

  3. Will F said

    Forgot WOD time = 18.07

  4. Jane said

    Am I right in remembering that today is Stef’s birthday ????

    If so, happy birthday, if not, then you can be just like the Queen and have two birthdays a year 🙂

  5. The Cell said

    Jane it is next Monday the 28th…

    Sx

    Well done Will on your Jumping Muscle Ups…Woohoo.

  6. Pete Yeates said

    AM = Press 5,5,5,10,7,4 @ 35,35,35,30kg
    WOD as Rx’d = Just under 8 minutes.

    PM = Yoga 1.5hrs – Squat 45,65,77.5kg -KB Press 20.5,20.5,20.5kg – Double 24kg KB Thruster – Handstand hold

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