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Wednesday 27 April 2011

Posted by The Coach on April 26th, 2011

STRENGTH
Deadlift
3 x 3 reps
+
1 x 15 x 70% 3RM

Post loads to comments

WOD
“MIKES REVENGE”

50-40-30-20-10 rep rounds for time of:
Double Unders
Sit Ups
Push Ups

Post time to comments

Is it really time for Mike's Revenge??

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7 Responses to “Wednesday 27 April 2011”

  1. graeme said

    hey steve, its wednesday … we miss you !!!!

  2. Will F said

    Warmup
    4 rounds of 200m row, 15 KB swings, 10 squats, 1 minute active stretching

    Strength
    DL 3-3-3 @ 80-90-110KG (PB) 1×15 @ 70KG. Started to lose my grip at 110.

    WOD
    As Rx’d 16.31. Broke my rope half way through so used a gym rope, massive difference.

  3. Nick D said

    450 skips to look forward to…..FML 😀 hahaha

  4. The Cell said

    Warm up:
    4 rounds of:
    200m row
    24kg swings, 15 reps
    Air squats, 12 reps
    24″ box jumps, 10 reps
    Strict pull ups, 7 reps
    HSPU, 5 reps
    Mobility drills

    Burgener warm up

    Then:
    C & J practice
    Then:
    2-2-2 @ 75 kg

    Deadlifts
    3-3-3
    130-150-170kg

    Then:
    For time of:
    21 pull ups
    100kg Deadlift, 21 reps
    Burpees, 21 reps
    TIME = 1.55min

    Finisher:
    Partnered Hand release push up ladder
    1-10-10-1 reps

    Stretch

    *2 Days off before last games event on Saturday, looking forward to it… Thanks for training today Mike! Champion mate! Next time we do 21-15-9! 🙂

  5. Laila said

    AM training:

    W/up- 1000m row, 200m run
    Knee get ups, Medicine ball squats (weighted), pistol practice, russian KB get ups 8 & 12kg
    Tabata on airdyne

    PM training:

    W/Up – 4 rounds of 200m run, 15 x 10kg KB swing, 10 squats, 1 min dynamic mobility

    Strength – Deadlift 75/92.5/112.5(PB) for 3 reps then 75kg for 15 reps
    * Had a moment tonight that reminded me yet again how shit hot our coaches are!!! Storm, I will be approaching my strength work from a different angle with the extra knowledge you shared tonight. What you shared tonight really resonated with me. Huge thanks 🙂

    WOD: Mike’s Revenge As Rx’d = 17.52 min
    Double unders were very inconsistent.

  6. graeme said

    Deadlift
    3 – 3 – 3. 15
    90 – 110 – 125. 85

    WOD: “MIKES REVENGE”
    50-40-30-20-10
    Skis (x3)
    Sit Ups
    Push Ups

    16.49

  7. luke F-J said

    AM

    Deadlift 3,3,8@130kg,150kg,167.5kg

    WOD as rxd
    Time=14 something

    PM

    3 rounds of run 5 mins, rest 3 mins

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