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Tuesday 12 April 2011

Posted by The Coach on April 11th, 2011

Back Squat
7 x 3 reps @ 50-60% 5RM
Speed Sets. Aim to accelerate the load as rapidly as possible on the concentric (lifting) portion of the movement. If your movement slows, terminate the set and reduce the load.

Post loads to comments

“The Cell Baseline”

For time:
Row, 500m
Squat, 40 reps
Sit Up, 30 reps
Push Up, 20 reps
Pull Up, 10 reps

Post time to comments

Nice overhead squat form from Laila during the warm up


18 Responses to “Tuesday 12 April 2011”

  1. Laila said


    Conan, even bigger in 3D!!! BAM!!!!

  2. Joe said

    Laila, I told you last night there is no Conan like Arnie! A 3D version with anyone other than Arnie is just WEAK, and will never, NEVER EVER compare!

  3. Joe said

    Actually – “Girly Man”!

  4. Laila said

    You’re right, there is no Conan like Arnie. The others can speak using big people’s words AND grunt! Arnie is just a pretty salami with pretty muscles! He ended up in American politics for goodness sake…as did his bro’ George Bush, the other salami! And don’t get me started on his acting ability (or lack of)!

  5. The Cell said

    WHOA! Check yourself girl! Joe, I am very concerned! The slandering of Conan and Arnie (for they are one in the same) is destroying my soul… Laila does not seem to understand the reality behind the legend of Conan, within the time and space continuum, there was definition and purpose, reason and truth to Arnie playing Conan, or was Conan playing Arnie???

    Laila careful where you tread, for the spirit of Conan lingers everywhere…



  6. Ash said

    as rx’d: 3:49

    be back in 4 weeks.

  7. Daniel said

    Conan’s Post workout protein experience

  8. Laila said

    Oh no Daniel! I’m feeling queasy!!!

    SS, I checked myself and rechecked. I even endured some youtube footage of Arnie or Conan or both (since they are one in the same) just to make sure I wasn’t missing something. I am now more certain than ever! It’s confirmed… Arnie is a tool…a salami tool with big pecs who eats peanut butter, bacon, marshmallow, meat loaf covered in chocolate! And Conan, the legend, the man, is as real as Santa Claus 🙂
    The Incredible Hulk on the other hand…

  9. Mary-Anne said

    People, watch a doco recorded at the infamous Gold’s Gym – ‘Pumping Iron’
    Not quite David Attenborough, but have you heard another person talk about the feeling of pumping weight like climaxing? Arnie in a moment of brilliance. lol

  10. Mary-Anne said

    Slow start to the week, Games WOD 3 seemed to exhaust me mentally and physically. 50kg clean & jerk was at threshold of my 1RM PB.
    I lifted 3 rounds on Saturday, sulked on Sunday, and got out yesterday giving myself an uppercut and run 8km’s clearing the cobwebs.
    Learning to see your efforts not by the deficits they present, but the achievements they’ve created is important – it interplays with the “self talk” or internal dialogue that occurs when we train (positive or negative). 3 reps in 5 mins at max wieght…thats ok by me. Back to olympic wieghtlifting training tonight. I was told by a boxing coach a few years back, Work your weaknesses til they become your strenghts.

    I’m thanking the people who turn up on Saturdays to cheer us on through the WODs. Its a wild inernal battle – Im sure others can vouch for that – and the support is awesome.

    Cheers all, appreciate the platform to share a thought.

  11. Paul said

    Mary-Anne absolute gold on the Pumping Iron vid one of the classics
    Arnie to Lou Farrigno is that all your going to lift today Lou, you are looking small

  12. Paul said

    Coach quote of the day “Shut up Jackman!”
    Champagne moment Adrian

  13. Andrew said

    Serge Nubret: Looks like I can take you.
    Arnold Schwarzenegger: Heh heh, yeah, keep looking.


  14. Bliss said

    Can I just say…that comment hurt my heart Adrian and Paul. 🙂 🙂

  15. Jason R said

    “Crom, I have never prayed to you before. I have no tongue for it. No one, not even you, will remember if we were good men or bad. Why we fought, or why we died. All that matters is that two stood against many. That’s what’s important! Valor pleases you, Crom… so grant me one request. Grant me revenge! And if you do not listen, then to HELL with you!”

    Exactly the kind of theologic reasoning I would expect from some one who held his mothers hand while she was decapitated, spent his adolesonance pushing a enormas grinding wheel, until he was cast into a pit with no training or even explanation and forced to fight for his life.
    I am sure the new offering from Mamoa will be a lecicongraphical paridise punctuated by CGI distractions. An entertaining tid bit riding on the coat tails of an enduring legacy.
    There can and will always be only one Conan! Even Arnie would testify to the fact that lightning does not strike twice.

  16. Storm said

    Storm reading and replying from downtown Merredan.

    Liala, shame on you for thinking badly of Arnie or the charactor he plays in Conan the Barbarian. tsk tsk

    Mary-Anne and Paul, Yes the Pumpinmg Iron is a classic and you should be both applauded for having watched it and appreciating the great man and his comical verbals.

    Ash, see you soon take care.

    Andrew, WE MISS YOU, Bella sends big licks. xxx

    BLISS BOMB, your shoulders are bigger than that you must have been having a bad day to not reply wtih something as quick and crushing to Adrian’scomment’s.

    Have a great week everyone see you someday soon.


  17. Bliss said

    Oh Stormer I miss you!! 😦

  18. Laila said

    Arnie may testify to the fact lightening does not strike twice but NASA wouldn’t

    There is hope for Mamoa yet!

    JR, I had to google lecicongraphical and still don’t know what it bloody means. Enlighten me 😉

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