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Tuesday 08 March 2011

Posted by The Coach on March 7th, 2011

-STRENGTH UNLOAD WEEK-
Strength

Deadlift
7-7-7 reps @ 50% 3RM (Speed Sets)
Aim to move the load from the floor with as much speed as you can.
If the load slows during the set, reduce the weight.
Re-set at the bottom of each rep. These are not touch n’ go reps

Post load to comments

WOD
21-15-9 then 9-15-21 rep rounds for time of:
16kg KB Snatch
Toes to Bar

Post time to comments

Rosa bringing it home

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3 Responses to “Tuesday 08 March 2011”

  1. The Cell said

    Warm up:
    1.6km run
    Mobility drills
    Burener warm up

    Then:
    Every 30sec for 10 mins
    40kg Power snatch, 1 rep
    40kg OHS, 1 rep
    40kg hang power snatch, 1 rep

    5min rest

    Then:
    30sec on / 30sec off for 8mins of:
    10m jingle jangles with a twist.
    2 x 32kg KB farmer carry 1 length +
    Sprint 2 lengths
    Cycle this for 30sec hard, where you left off is where you start the next round, if half way through a lap, continue it and finish, it means less rest.
    Only count farmer carry’s
    22 total farmer carry’s

    3 mins rest

    Then:
    6min AMRAP of:
    10 x pull ups
    10 x pushups with knee to elbow between reps
    10 x K2E
    TOTAL ROUNDS = 4 + 6 pull ups

    Stretch

    *Thanks for the push Dan, your a champion mate!

    SS

  2. The Cell said

    Where are all the comments guys??? Why so shy?? I remember the days when we would come close to cracking 100 comments a day. Ah, the memories 🙂

    My training
    Deadlift
    3-3-3 reps
    110/140/160kgs
    No unload week for me due to the last 2 weeks in the US.
    Did the last set of these with straps as my grip isn’t what it should be due to a torn ligament in my hand

    WOD
    21-15-9 then 9-15-21 rep rounds for time of:
    16kg KB Snatch
    Toes to Bar
    As rx’d: 10.50mins

    Great being back at The Cell and hitting up this one with the boys in the 4.30pm crew.

    Jase 🙂

  3. Laila said

    Welcome back, Jase!

    Stef, what’s a jingle jangle with a twist? Chubby Checker inspired? I watched a youtube clip yesterday with “floor wipers” on it. They look nasty!! I love them! 😉 I think we should include them in a WOD some time soon. All in favour?

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