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Friday 11 March 2011

Posted by The Coach on March 10th, 2011

-STRENGTH UNLOAD WEEK-
Strength

Back Squat
5-5-5 reps @ 50% 5RM (Speed Sets)
Aim to move the load from the bottom position of the squat with as much speed as you can.
If the load slows during the set, terminate the set and reduce the weight.

Post load to comments

WOD
“Jackie”
For time:
Row 1000m
20kg Thruster, 50 reps
Pull Up, 30 reps

Post time to comments

Compare to 190810

Nikk

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5 Responses to “Friday 11 March 2011”

  1. graeme said

    Nawwww!! look at lil’ nikki go !

  2. graeme said

    PS: you do rock dude!

    not many young-uns can be bothered putting themselves in the hurt locker like you do, i admire you for that champ

  3. The Cell said

    That a boy NIkk! Its intent such as that which carry’s you to glory!

    🙂

    SS

  4. Jono said

    WOD
    “Jackie”

    For time:

    Row 1000m

    20kg Thruster, 50 reps

    Pull Up, 30 reps

    7.41 I think.

  5. Laila said

    W/up: 800m run, 1 x CFWU, 3 x 5 wall balls, 3 x 10 squats, 3 x jump squats

    Strength: Back squats @ 50% 5RM – 32.5/32.5/32.5 for 5 reps

    WOD: “Jackie” (scaled with red band pull ups) = 8:19 min

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