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Tuesday 16 August 2011

Posted by The Coach on August 15th, 2011

Wendler Strength 1.2
3 x 3 x 70-80-90%

These percentages are based on your “Starting Load” This is determined by calculating 90% of your 1 repetition maximum. IE, if you can Press 60kg for 1 rep, your “Starting Load” is 90% of this; 54kg. Therefore, your lifts for today would be 37.5kg-42.5kg-47.5kg. Round the loads to the nearest 0.5kg.

Or you could just use the spreadsheet. A few formula errors have been detected in the previously posted spreadsheet. Here’s the latest.

Remember, on your last set it is 3 reps or more. Perform as many reps as you can, with good form, on this set.

Post loads to comments

30-20-10 reps for time of:
24kg American KB Swing
Double Unders

Post time to comments

Don’t forget The Cell Gymnastics Seminar this Saturday!

Personal, active coaching is the difference at The Cell


17 Responses to “Tuesday 16 August 2011”

  1. Dave said

    Halved the reps so that I could do the double unders as is. I’m pretty bad at them, they usually turn into tuck jumps which wear me out quickly.

    Time – 9:49

  2. Andrew said

    WU – skipping, 3 rds BB complex (DL, PC, FS, PP, BS, PU)

    Press – 3 x 41kg 3 x 47kg 10 x 51 kg

    WOD – 30/20/10 Burpees (yay burpees..), 24 kg KB sing skips x 3


  3. Maggie said

    30-20-10 reps for time of:
    16kg American KB Swing
    Double Unders

    First WOD as R’xd πŸ™‚ Time: 8:36

    Was nice to train with the morning crew, thanks!

  4. mattyg said

    congrats margaret

  5. Maggie said

    Settle down Matthew!

  6. Rosa Mavica said

    Press: 3 x 22 kg, 3 x 25 kg, 7 x 28.5 kg

    WOD: 30/20/10 reps for time of
    16kg American swing
    Time: 12.37

  7. Michelle said

    That’s fast, Maggie!! πŸ™‚

  8. Laila said

    Nice work Maggie!!

  9. Graeme said

    Laila! You rock!!!

  10. Graeme said

    “Flash” that is impressive!

  11. Maggie said

    Batty you’re the best! hahaha
    Thanks Michelle & Laila, it was tough but I was very happy with getting it done as r’xd πŸ™‚

  12. michelle said

    Warm up: Mobility, Airdyne, more mobility, BB Complex

    Strength: Press
    3-3-6 @ 26-30-33kg

    WOD: 30-20-10
    12kg American KB Swing
    Airdyne (cal)

    Time = 10:52

    Yay burpees!! First time doing them since the knee saga started and they felt good!

  13. The Cell said

    Huge effort by the arvo crews today. Young Kristofer took out the fastest time of the day with a blistering 6.59, until F-J dropped in for a casual 6.49! The ladies were well represented today with Jane ripping out a very fast 8.21 and Maggie not far behind in her first RX’d WOD coming in with 8.36.

    Awesome work everyone.

    Jase πŸ™‚

  14. Jane said

    1st session back at The Cell after my hols and another one with burpees – had burpees in nearly every WOD I did at CF Anaheim!!!

    Pulled my weights back on the strength work taking into account my holiday and the effects of jet lag – still !! Looking forward to sleeping ALL of tonight

    Strength: Press
    3-3-12 @ 19.5 – 22 – 25kg

    WOD: 30-20-10
    16kg American KB Swing

    Time = 8.21

    Enjoyed today and good to be back with my Cell buddies, and those (un)lucky people who saw me this morning got to see a very sad Barbie lookalike all in pink πŸ™‚ everything I had on was new which was great but probably should not have picked everything in pink – including my trainers πŸ™‚ πŸ™‚

  15. Daniel J said

    Strength Press 1.2
    3-3-7 @ 41 – 47.5 – 52.5

    WOD 30-20-10 reps for time
    24kg American Swings
    half reps double unders

    14mins flat

    I really hate body weight exercises

  16. Travis said

    Wendler Strength 1.1
    3 x 5 x 37.5, 42.5, 50 x 9

    WOD as Rx’d 10:20

  17. Jane said

    Hello everyone, just seeing if anyone wants to do the Primal Pairs with me – was thinking of the intermediate class – happy for a male or female partner

    thanks πŸ™‚

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