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Friday 01 July 2011

Posted by The Coach on June 30th, 2011

STRENGTH
Press
3 x 5 reps
+
10-7-4 reps @ 70% 5RM

Post loads to comments

WOD
15-12-9 reps for time of:
85kg Front Squat
32kg Kettlebell American Swing

Post time to comments

“I never said it would be easy, I only said it would be worth it.”
– Author Unknown

Deadlifts - Shawn

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10 Responses to “Friday 01 July 2011”

  1. dave said

    yay a wod without running 🙂

  2. Dave your finisher tomorrow is a 5km time trial…

    BAM!

    🙂

    SS

  3. adrian said

    Special warm up for you tomorrow Dave. Embrace what your weaknesses

  4. The Cell said

    Please don’t kill him before the CFE course on the weekend lads.

    Jase 😉

  5. dave said

    5.18 with 20kg frontsquats and 16kg american swings

  6. The Cell said

    Very exciting dialogue and discourse this morning…

    Warm up:
    5min skipping
    24kg KB swings, 100 reps with mobility between

    3mins steady pace on airdyne

    Then:
    10 rounds of (10mins total):
    30sec on / 30sec off AIRDYNE
    TOTAL CALORIES = 201 (no pedaling whilst resting)

    Then:
    5 rounds untimed of:
    21″ box to Paralette Pike push ups – full reps and negatives, 5 reps
    20kg weighted pull ups, 3-5 reps
    GHD sit ups, 10 reps
    Hip ext, 10 reps

    SS

  7. Pete Yeates said

    Press 5,5,5,(10,7,4) @ 35, 40, 45kg, (30)

    WOD = scaled to 60kg FS & 28kg KB
    Time = 6:06

    I did the first set of front squats unbroken, which was my goal with this weight this morning. 🙂

  8. Maggie said

    Press 5-5-5 (15kg bar) then 10-7-4 @ 17.5, 20, 22.5kgs.
    WOD – 15-12-9 @ 20kgs FS & 16kgs KB.
    Time: 3:38

    Being patient and focussed will get me there! 🙂 .

  9. Will F said

    Warmup:
    Mobility, 100 KB Swings

    Strength:
    Press 5-5-5 @ 15 KG
    10-7-4 @ 6.5 KG

    WOD
    RFT of
    15-12-9
    20KG Front Squat (Bar kept hitting my plate, very annoying and caused bad technique)
    12 KG Russian KB Swing
    3.51 min

  10. Daniel said

    Strength
    Press 3 sets of 5
    42.5-50-50 kg
    10-7-4 @ 35kg
    WOD
    15-12-9 reps of
    40kg Front squat
    20kg KB american swings
    4:50 ish went light on both the squat and swing because of shoulder and back.After finishing i felt i could have gone a bit heavier on both

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