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Saturday 03 September 2011

Posted by The Coach on September 2nd, 2011

Power Clean
3 x 5 x 40-50-60% of 90% or 1 repetition maximum

Post loads to comments

3 rounds for time of:
Air Squat, 50 reps
15′ Rope Climb, 1 ascent
60kg Hang Power Clean, 6 reps

Post time to comments

Things may come to those who wait, but only the things left behind by those who hustle.
Abraham Lincoln


17 Responses to “Saturday 03 September 2011”

  1. Andrew said

    IS this National Rope Climb Week or something??

  2. graeme said

    beats national burpee week captain!

  3. Andrew said

    Or thruster week..I guess I have to live by the words of Jim Wendler “At certain times of your life you’ve got to quit being such a slave to your pussiness and step up and see how well you can do under sh*tty conditions.”

  4. Dave said

    I like that wendler chap

  5. MATTYG said

    Jim Says…

    Don’t fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? F**k you, I’ve got scars and blood and vomit.
    This is a call to arms for some of you. It is for me too. Stop all the things that make you a pussy and steal your energy. Get your life back. – Jim Wendler

  6. Carole said

    Love rope climbs!!

  7. The Raj said


  8. Dave said

    Welcome back Raj

    3 rounds
    50 airsquats
    5 progression rope climbs
    6 x 40kg hang cleans

    8:57 i think it was?

    Ate a punnet of strawberries whilst driving home – $1.65 🙂

  9. Andrew said

    WU – 1 km row, 3 rds 10 x push ups, 10 x lunges, 10 x situps, mobility

    PC – 5 x 24/30/36kg

    WOD – 3 rft of 50 x air squats, 1 x rope climb, 6 x 50kg hang power clean

    Forgot to note time 😦

    Great to have been training @ The Cell for a few weeks especially doning 5/3/1 but off again this pm

    I leave you with the words of Genleman Jim,,

    “5/3/1 is all about simplicity. Get rid of all excess in life. The more you own, the more that owns you. Strip yourself of all things, of all the fat, and leave nothing but brain, muscles and c*ck. That is life.”-Jim Wendler

  10. graeme said

    Wendler 1.4 De-Load
    5 x 27.5, 5 x 35, 5 x 40

    WOD – Scaled HPC to 45kg

    6.44, the EXACT same time as Mrs. Awesome, SNAP!

    Andrew i took the picture, you were a lazy 5:08

  11. Ash said

    Good fun training on Saturday with everyone.
    WOD as Rx’d in about 7:30??

  12. Laila said

    P/Cleans: 30kg – 5 reps, 33.5kg – 5 reps, 38.5kg – 10 reps

    WOD: 3rft of
    Air Squats, 50 reps
    15′ Rope Climb, 1 ascent
    35kg Hang Power Clean, 6 reps

    Time: 6:44min Jinx Snap Batman!!!! 🙂

    In hindsight, if I’d gone Rx’d with weight, I would have been breaking up the reps and losing good form. Was able to do reps unbroken at 35 and look after my form. Thanks Stormer

    Nice work Carole (Spidergirl)! You and Mr Rope got it goin’ on 🙂
    Nice work on going Rx’d Ash

    Sorry to see you go already Andrew. It was awesome having you back. Travel safely and keep in touch.

    The Raj is back in da house!!!!!!!!!!!!!!!!!!!!!! 🙂 🙂 🙂

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