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Tuesday 10 May 2011

Posted by The Coach on May 9th, 2011

STRENGTH
Press
3 x 5 reps
+
12-9-6 reps @ 60% 5RM

Post loads to comments

WOD
3 rounds for time of:
Run, 300 meters
60kg Front Squat, 10 reps
GHD Sit-Ups, 15 reps

Post time to comments

Nikk

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14 Responses to “Tuesday 10 May 2011”

  1. graeme said

    legend!

  2. Stef said

    Champion nick! Time to breathe fire soon my young friend…

    SS

  3. Dave said

    WU:
    800m jog
    mobility
    CFWU

    3×5 Press 20-25-30 PB
    12-9-6 @ 20

    3 RFT:
    300m run
    10x 25kg front squat
    15x reg situps
    9:35

    Wrecked afterwards but fine by time I got home. Cya’s tommorow morning 🙂

  4. Laila said

    W/up:
    800m run, mobility, 2 x CFWU

    Strength:
    Press 25/32.5/37.5(PB) for 5 reps then 25kg for 12/9/6 reps

    WOD: As Rx’d 9:26min

    Really fun with 5:30amers! Stellar coaching Stef! Welcome Anthea and well done on a great first session. No matter what Stef tells you, Camp Conan is not compulsory 😉

  5. Naomi said

    Laila your truly inspirational! I love your work! 🙂

    Dave, How do I put a photo in the square box? Can you teach me?

    Good Luck Pete G on your European holiday adventure! Take care

    Nomes 🙂

  6. Adam Piller said

    Presses felt weak
    45,55,65(failed 4th) then sets on 40

    Wod as rxd 8.40something

    Well done all, trav went hard and jase caught up hard in the end well done all!

  7. Travis said

    Press
    3×5 @ 40,50,58.5kg
    12,9,6 @ 35kg

    WOD as Rx’d = 8:57

    Pipped at the post by Jase, great last round mate. Good stuff 5.30 crew!

  8. The Cell said

    Warm up:
    1000m row
    Mobility drills
    2 rounds of:
    5 strict l-sit pull ups
    5 headstand presses (1 x abmat)
    5 Glute ham raises
    5 pistols each leg
    5 Bulgarian dips
    5 slow K2E

    Then:
    Power clean and Jerk
    2-2-2-2-2-2
    70-72.5-75-77.5-80-80kg

    Then:
    3 rounds for time of:
    Run, 300 meters
    60kg Front Squat, 10 reps
    GHD Sit-Ups, 15 reps
    TIME = 7.50min

    Finisher
    1 x rope ascent every minute
    10 rounds

    Stretch / Mobilize

    SS

  9. The Cell said

    May I say awesome work by all this morning!

    🙂

    SS

  10. Dave said

    Naomi
    Go to gravatar.com
    Sign up using the same email address as you use on this site
    Upload a pic into your gravatar profile
    Whenever you post on here using that same email address it automatically recognizes who you are

  11. Naomi said

    Thanks Dave 🙂

  12. Laila said

    Thank you Naomi. Haven’t seen you in ages. Hope to see you soon 🙂

  13. Daniel said

    Press
    3 x 5reps @ 50kgs, must have had my spinach/proton pill this morning, because that’s only 5 kgs below my 5 rm and they went up suprisingly well
    12-9-6 @ 30kgs, probably could have gone a bit heavier here too. must have been the extended rest times talking to Adrian about the NBA finals =)

    WOD 3RFT
    300m run
    10 x 40kg front squat
    15 x normal sit up
    9mins 15

  14. Adam said

    Press
    3 x 5 reps @ 30/35/40kgs missed the last 40kgs, still can’t get it!
    +
    12-9-6 reps @ 25kg

    WOD
    3 rounds for time of:
    Run, 300 meters
    40kg Front Squat, 10 reps
    Sit-Ups(abmat), 15 reps

    6:13

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