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Tuesday 12 July 2011

Posted by The Coach on July 11th, 2011

POWER
Power Clean
3 x 3 reps

Post loads to comments

WOD
3 rounds for time of:
125kg Deadlift, 10 reps
Double Unders, 50 reps

Post time to comments

When jumping rope, ensure your heels are lightly kissing the ground. This will ensure muscle elasticity is maintained and will alleviate calf issues.

Daniel J

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7 Responses to “Tuesday 12 July 2011”

  1. Steen (Adam) said

    POWER
    Power Clean
    3 x 3 reps 42.5kg, 50kg, 57.5kg(PB) -> Felt really comfortable doing the PB, might push it again next week!

    Post loads to comments

    WOD
    3 rounds for time of:
    70kg Deadlift, 10 reps
    Double Unders, 50 reps

    The double unders are tough, trying to figure out the new rope too!

    Well done 5:30am crew!!

  2. Peter F said

    POWER
    Power Clean
    3 x 3 reps 40kg, 50kg, 60kg Felt good, need more practise with keeping the arms straight

    WOD
    3 rounds for time of:
    80kg Deadlift, 10 reps
    Double Unders, 25 reps (scaled to 25), DUs are getting better
    9:25min

    Good work out by all

  3. Bliss said

    There is no justice!

  4. The Cell said

    Nice work on the PB Adam. You’ll be nudging BW before you know it.

    My training today after work and before classes.
    Run to local rugby oval, 800m
    8 x 200m @ 43-48 secs: 90 secs rest
    Run home about 1km

    Still working on pacing for my intervals. Slowest one was 44 secs, fastest 39 secs.

    Jase 🙂

  5. michelle said

    Warm up: 50 KB Swings and mobility, CFWU x 1, Clean complex x 3

    Strength: Muscle Clean
    3-3-3 @ 25kg

    WOD: 3 rounds for time
    30kg RDL x 10
    20cal Airdyne

    Time = 5:28

  6. Daniel said

    Strength 3 sets of 3 reps @ 50kgs, forms starting to improve, might actually be able to bump the weight up next week = )

    WOD 3 RFT
    10 x 100kg Deadlift
    2:1 100 single skips instead of 50 double unders
    about 9 minutes flat.
    Happy i made it through the deadlifts, seens as my 3RM at the moment is 115kgs, thanks for pushing me Jase and Matty

  7. Daniel said

    Good to see your smiling face again as well Michelle = ), hope the knee gets better soon

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