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Tuesday 26 July 2011

Posted by The Coach on July 25th, 2011

-UNLOAD WEEK-
POWER

Power Clean
7 sets x 2 reps @ 60% of 1RM
60-90 sec rest between sets

Post load to comments

WOD
5 rounds for time of:
42.5kg Push Jerk, 15 reps
Pull Up, 15 reps

Post time to comments

We say bon voyage to a couple of awesome members this week. Nick and our July Athlete of the Month, Nikita are setting off on the trip of a lifetime. Have a great time guys, we’ll miss you loads but look forward to seeing you both again in 12 months.

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10 Responses to “Tuesday 26 July 2011”

  1. Nikita said

    We are going to miss The Cell very much, but will be checking in and seeing what everyone is up to and the tough wods we are missing!

    Keep training hard! 🙂

    Nick & Nikita

  2. Dave said

    Powercleans deload week
    7×2 @60% did 42.5kg across

    WOD
    5 rounds for time
    15 pushjerks 30kg
    15 pullups blue band (swapped in 5th round)

    Finished in 12 and a half. Even light pushjerks get heavy in that kinda rep range.

  3. Peter F said

    Powercleans deload week
    7×2 @60% did 42.5kg across

    WOD
    5 rounds for time
    15 pushjerks 35kg
    15 pullups orange band
    14:43 min

    Good power clean training. The pushjerks were tough and the pull ups do not get any easier. Need to have full extension on the pullups.

    Good work 530 crew.

  4. Ash said

    Look at me levitating my tyre…

  5. The Cell said

    AM:
    Warm up:
    Skipping – 5mins
    Mobility drills
    2 rounds of:
    5 x tuck sit pull ups
    5 x headstand presses (1xabmat)
    10 x glute ham raises
    10 GHD sit ups
    10 OHS with Bar

    Then:
    Stop and row 250m every 4mins for 32 mins consecutively (start with the row)
    4 movements, repeated twice, broken by a 250m row
    1. Burpee to 24″ box jump = 31/24 reps
    2. Pull ups = 52/52 reps
    3. 10kg Deck squat to Wall ball, 10ft = 18/17 reps (these sucked hard)!!!
    4. T2B = 36 / 37 reps

    Really feeling this, the row sucked, I base this on minimal sleep last night, only about 5 hours…

    Glad to get through it…

    Nik and NIkita, you will be missed, ensure you remain in touch! 🙂
    Ash, you cannot be Ghandi and Nostradamus, choose one please…

    SS

  6. Michelle said

    I didn’t realise you were going for so long, Nick and Nikita – have a fantastic time!!!! 🙂

  7. Ash said

    I’ll stick with Nostradamus!

  8. Daniel said

    Deload week Power CLean
    7 rounds of 2 reps @47.5kgs

    WOD 5RFT
    15 x 35 kg Push Jerk
    15 x pullups Blue bands

    150 pullups in 2 days, i don’t think my hands are going to survive = )

  9. Daniel said

    Did the WOD in 11.59 mins

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