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Wednesday 06 April 2011

Posted by The Coach on April 5th, 2011

Power Clean
3 x 3 reps

Post loads to comments

8 x 200m Intervals
With a continuously running clock, run 200m every 2 mins

Record time for each interval to comments

Adella sweating it out at lunch time


9 Responses to “Wednesday 06 April 2011”

  1. luke F-J said


    Deadlifts 5,3,3@135kg,155kg,172.5kg

    The 172.5 was real hard to hold onto as i had no chalk.


    5x1rm box jumps all at about chest height


    5 Rounds of:
    10 pull-ups
    10 24kg KB swings
    10 push ups

    Open WOD 11.3 is up and is more up my ally.

    5 Min AMRAP of:
    Squat clean and jerk
    Males 75KG
    Females 50KG

  2. The Cell said

    After 3 days off and being best friend with my toilet I decided to train today and ease back in, as I am feeling a lot better.

    Warm up:
    3min row
    Mobility drills
    5 x 10 OHS with broomstick with mobility in between

    Power snatch
    3-3-3 @ 30-35-40kg
    5-5-5 @ 40-42.5-45kg
    5-5-5 @ 45-50-55kg
    Power clean
    3-3-3 @ 55-60-65kg
    Front squat
    5-5-5 @ 65-70-75kg
    Back squat
    5-5-5 @ 75-85-95kg
    3-3-3 @ 95-130-150kg

    Between every set perform:
    5 strict pull ups
    1 muscle up to 5 ring dips

    Probably rest tomorrow and Friday, may do some light work…

    Looking forward to Saturday, not up my alley, and especially not after this week, but aiming for 3-4 reps per minute and maintaining it!

    Lets give it our best guys!



  3. Vicki said

    Well, the head and heart were willing. The old tree stumps just couldn’t move any faster 😉 Cart horses are not meant to sprint, I tells ya 🙂
    It was great watching the 5.30 crew first. There are some cell mates that are part jack-rabbit I think – I know I ate Will’s dust in a major way this morning!
    Good effort by all.
    Sadistic bloody coaches.

  4. Will F said

    800m Run, Mobility, 3x 10 Squatjumps + 10 Pushups, Powerclean 2×4

    Power Clean 3 x 3 reps @ 50-45-50 KG

    8 x 200m Intervals
    With a continuously running clock, run 200m every 2 mins
    0.32, 0.32, 0.33, 0.35, 0.34, 0.35, 0.36, 0.31

  5. The Cell said

    To all competing and judging the games this weekend. I would please advise all to go through the instructional video thoroughly for the standards. They may be a little different to what some expect. Of course we will go through all of it on Saturday, but any extra familiarisation is great!

    Good luck!



  6. paul said

    am training for time
    4 guys 1 dingo loader prep 1300m2 for roll on lawn
    then lay 1300m2(or 25 pallets) of roll on lawn
    time: 7 odd hours

    pm training AMRAP in unlimited time
    finish 1 Coopers Pale Ale and repeat
    6 rounds complete so far still going

  7. Graeme said

    Strength – Power Clean 3-3-3
    60 – 70 – 77.5(PB)

    WOD: 8 x 200 run every 2 min
    42 39 41 41 41 37 54 53 secs

  8. The Cell said

    Bit slow on the roll-on WOD big fella 😉

    I reckon you could pick it up on your PM training too. Intensity mate. It’s gotta be high 🙂


  9. Mary-Anne said

    power cleans = 45/50/50kg

    Sprint times =
    40, 35, 37, 38, 41, 39, 41, 38 seconds.

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