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Saturday 26 February 2011

Posted by The Coach on February 25th, 2011

Power
Power Clean
3-3-3 reps
Rest: 3 mins between sets
Goal: Power Development

Post loads to comments

WOD
As many rounds as possible in 15 minutes of:
10kg Wall Ball Sit Throw, 10 reps
24kg Russian Kettlebell Swing, 15 reps
Push Up, 20 reps
Double Unders, 25 reps

Post rounds to comments

The big boys putting dents in the tyres

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6 Responses to “Saturday 26 February 2011”

  1. graeme said

    Power Clean 3-3-3
    55-62.5-70(PB)
    WOD
    AMRAP 15min
    10x10kg Wall Ball Sit Throw
    15x24kg Russian KB Swing
    20xPush Up
    75xSkip
    = 5 rounds + 2WB

    Nailed my first full Muscle Up this morning and you cannot take the smile of my face !!!! then did another!
    thanks to steve and storm for the coaching and adrian yes you can take the glory!

  2. The Cell said

    Warm up:
    Mobility drills
    Pull ups and gymnastics work

    Then:
    Deadlift
    5-5-5-5-5
    120-130-140-150-160kg
    Then:
    1 x 15 @ 115kg

    Press
    5-5-5-5-5
    42.5-45-47.5-50-52.5-55kg
    Then:
    15-12-9 reps @ 50% (27.5kg)

    Muscle ups
    4 x 5 Unbroken reps

    Stretch

    *A little under the weather today, so just strength work, on another note it was great to see everyone or at least some of you today! Really really good! Thanks guys!

    Enjoy the sun…

    SS

  3. Storm said

    Graeme

    I speak for both Rod and I, “You are no longer in our club and we can no longer associate with you” Yes Fantastic effort Congrats but rules are rules. Maybe one day before I am greyer than Rod and he has turned into a Demi God we too will get a MU.

    Sx

  4. Jase said

    Batty you little beauty!!! Great stuff mate. You keep going and going. Welcome to the muscle up club. Much more fun hanging with us than Storm and Rod anyway 😉

    Jase

  5. Graeme said

    I don’t consider myself In the same league as either storm or the young legend Rod, but I’ll take my muscle up any day !!!!

  6. Pete Yeates said

    AM = Sandbag(41kg)shouldering with 2 lunges forwards and 2 back, repeat other side x 3
    Bulgarian ring dips 4 x 5
    Front lever pulls 4 x 5

    PM = Squat 45, 65, 75kg – KB press 20,20,20kg – Double 24kg KB Thruster -Handstand hold

    Congrats on the MU’s Graeme 🙂

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