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Tuesday 29 March 2011

Posted by The Coach on March 28th, 2011

STRENGTH
Back Squat
3 x 5 reps
+
1 x 20 x 70% 5RM

Post loads to comments

WOD
For time:
Strict Pull Up, 30 reps
60kg Push Jerk, 30 reps

Each time you come off the bar in the pull ups or put the bar down in the jerks, perform 3 burpees

Post time to comments

Back Squat Day

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7 Responses to “Tuesday 29 March 2011”

  1. Jane said

    Did this at home today, managed all pull ups unassisted although some of them weren’t very pretty!

    30 x strict dead hang pull ups as 4/3/3/3/3/3/3/2/2/2/2
    30 x 30kg push jerk as 8/7/8/7
    So 13 x 3 burpees = 39 total
    Time 13mins 52secs

  2. Laila said

    Jane, that’s a GOLD effort!! Awesome work!!

    W/up: 5 min skipping, mobility

    Strength: Back Squats 47.5/60/70(PB) for 5 reps then 47.5 for 20 reps

    WOD: Strict pull-ups, 30 reps (blue band) + 25kg Push Jerk, 30 reps
    = 4:25min (Did 3 x 3 burpees) Weight & band felt spot on.

    P.S. Mike Ale – You are phenomenal!!!!! Nice work on the Back Squats

  3. Mary-Anne said

    superwoman, Jane!

    Backsquat 5/5/5 = 55/67.5/72.5kg 5RM PB

    Sorry 530 crew. My effort this morning (excuse the vernacular), was s***; too light on the barbell, concentration absent, proved missing when I thought this was a multiple RFT WOD.
    Better tomorrow.

  4. The Cell said

    Warm up:
    1000m row
    Skipping
    Squat practice
    Burgener warm up

    Power clean
    3-3-3-3-3-3
    70-72.5-75-75-60-60kg

    Back squat
    5-5-5
    90-107.5-122.5 (only got 1 rep here) – 100kg
    Then:
    1×20 reps @ 80kg

    Then:
    For time:
    Strict Pull Up, 30 reps
    60kg Push Jerk, 30 reps
    Each time you come off the bar in the pull ups or put the bar down in the jerks, perform 3 burpees
    TIME = 7.24min

    *This was tough. Thank you to the inaugural individuals that I accompanied for training today…

    🙂

    SS

  5. Ash said

    Back squat
    5-5-5
    80-90-95(pb)
    Then:
    1×20 reps @ 60kg

    Then:
    For time:
    Strict Pull Up, 30 reps
    45kg Push Jerk, 30 reps
    Each time you come off the bar in the pull ups or put the bar down in the jerks, perform 3 burpees
    TIME = 9.54min

    Sure was tough stef!
    Happy with the weight and no band, think i did about 27 burpees which felt about right..

  6. Bliss said

    Back squat
    5-5-5
    55-65-70 – legs felt heavy
    Then:
    1×20 reps @ 45kg

    Then:
    For time:
    Strict Pull Up, 30 reps
    35kg Push Jerk, 30 reps- started with 42.5. It was ok but my wrist were not enjoying the ride.
    12 mins something that included many burpees 🙂

  7. The Cell said

    B/Squat 3 x 3 x 120kgs

    WOD
    As Rx’d
    7.42mins

    Strict pull ups crushed me. I have a feeling they may make more appearances in our program 😉

    Push Jerk was easy in comparison. Did it in 4 sets. Lost count of how many sets of burpees I did, but must have done about 30!

    Jase 🙂

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