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Thursday 14 April 2011

Posted by The Coach on April 13th, 2011

-UNLOAD WEEK-
STRENGTH

Press
7 x 3 x 50-60% 5RM
Speed Sets
Aim to accelerate the load from the shoulders as rapidly as possible. If the reps slow, terminate the set and reduce the load.

Post load to comments

WOD
3 rounds for time of:
Row, 200m
10kg Wall Ball, 20 reps
Sit Up, 20 reps

Post time to comments


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10 Responses to “Thursday 14 April 2011”

  1. grover said

    Rod wins.
    -grover

  2. Jason R said

    Warm Up:
    1000m Row
    3 rounds
    10 x Hip Extensions
    10 x Wall squat
    Mobility

    Strength:
    Speed sets – 7 x 3 @50 – 60% 5RM Press
    40Kgs

    WOD:
    As rxd

    Time = 6:47?

  3. The Cell said

    BAM Grover!!!

    How are you brother?

    All good?

    Long time no hear? Hope you are well!

    SS

  4. Mary-Anne said

    Press @ 50%, 7 rounds of 3 reps @ 16.5kg

    WOD with 5kg medball, 07:48mins

    Great morning, good 06:30 conversation and big laughter. The WOD was short and sweet…though Raj had me lined up like a ten-pin-bowling pin 😉 hehee just jokes Raj x

    Congrats FJ and Stef for your work on 4 today – it looked incredible.

  5. Daniel said

    Press @ 60 % , 7 rounds of 3rep @ 30 kgs

    WOD with 7kg medicine ball 7:45, almost did the whole workout unbroken with no rest periods, which is a first for me. Very happy

  6. graeme said

    well done dan, sorry i missed it !

  7. The Cell said

    You were awesome today Dan! Really impressed.

    Jase 🙂

  8. The Cell said

    YOu the man Dan! Awesome mate!

    🙂

    SS

  9. Bliss said

    Nice effort Dan. Well done!

  10. Daniel said

    Thanks guys and Bliss =) now i just need to do it on a WOD that’s not in Deload week.

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