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Wednesday 14 September 2011

Posted by The Coach on September 13th, 2011

3 x 3 x 70-80-90%

Post loads to comments

21-15-9 reps for time of:
45kg Power Snatch
Ring Dips

Post time to comments

Go on, give us a caption. You know you want to.


19 Responses to “Wednesday 14 September 2011”

  1. Scott F said

    `upside down Miss Jane` (gen Ys ask you parents…)

  2. The Cell said

    “and meanwhile, at the local public toilet………..”

    Jase 😉

  3. Dave said

    Im sorry I couldnt make this morning, had to begin work earlier than usual. (I did sms the cell number)

  4. Luke F-J said

    AM: Max effort upper

    Strict press 3 x 1 @ 75kg,80kg,82.5kg
    Push press 3 x 1 @ 90kg,100kg,110kg(failed)
    DB bench press 3 x 8 @ 40kg,40kg,42.5kg
    Bent over rows 3 x 8 @ 80kg
    DB Tate press 3 x 8 @ 15kg,17.5kg,20kg

  5. graeme said

    Wendler Press 1.3
    5 x 37.5, 5 x 40, 6 x 45

    WOD 21-15-9
    35kg Power Snatch
    Ring Dips

    like usual i was last finished, thanks to everyone for the support

  6. Pete Yeates said

    Press 3,3,10 @ 32.5, 35, 40kg

    WOD scaled the Power snatch to 30kg

  7. Maggie said

    Back Sqaut
    40kgs – 45kgs, 51kgs

    21-15-9 reps for time of:
    20kg Power Snatch
    Ring Dips (BB)

    Time: 7:47

  8. Jono said


    5,5,13 @ 35,40,45. Thanks Adrian for watching my form and helping me with improving my technique was good to have you in my corner 🙂

    WOD Scaled


    35kg Power Snatch
    Ring Dips.

    Finished just before Pete Yeates not sure of exact time.

  9. Well done morning crew! 🙂

    I just want to see Adam with no hair on his legs, that way his extreme size and vascularity can take form and be prominant for the entire world to see, as it should be and as it should always have been…



  10. Luke F-J said

    PM: 3 x 1KM sprints rest 1:1
    All under 3.40

    Happy with this as i felt fatigued prior to starting and just wanted to get it over with.

  11. Will F said

    Press 1.2 – 3,3,6 @ 25, 30, 35kg
    If anyone is using that spreadsheet just be weary it might not be accurate, don’t forget to check your weights.

    21-15-9 reps for time of:
    30kg Power Snatch
    Ring Dips (OB)

    • The Cell said

      Hey Will, have you found an error with the spreadsheet? I have checked and doubled checked all the formula’s as recently as last week. If you do see an error mate, let me know.

      Jase 🙂

      • corbz said

        Jase, I just think it might be worth noting that some of the cells in the excel spreadsheet still had ‘CEILING’ in the formula which meant the value was rounded up to what ever significance was given. Ie, “=CEILING(A16*0.85,5)” would round up to the nearest 5. I think some people haven’t noted this error/issue because their 3 values for their lifts they give the coaches increased by different amounts (Adrian knows what I’m on about), eg 35, 50, 55 (difference of 15kgs then 5kgs) when that 50 should be 45.

        This is going off the latest spreadsheet which was posted/uploaded (Tuesday 16 August 2011)

  12. Warm up:
    Mobility drills
    BB movements

    “Jones Crawl”
    3 RFT of:
    115% B/W Deadlift, 10 reps
    24″ Box jump, 25 reps
    TIME = 2.27min (PB)

    Rest 10mins

    P1 = 50 x Tyre flips / donut jump
    P2 = AMRAP of:
    20kg DB Renegade man maker, 3 reps
    Strict pull ups, 5 reps
    Double unders, 30 reps

    Tyre flips took me about 9.10min
    I got 5 rounds of the AMRAP. I did the AMRAP first…

    Recovery ocean swim


  13. michelle said

    Strength: Press
    5 x 27.5kg
    5 x 31kg
    6 x 35kg

    WOD: 21-15-9
    25kg Power Snatch
    Ring dip, orange band

    Time = 6:19

  14. Travis said

    5 x 45kg
    3 x 50kg
    6 x 55kg

    WOD scaled to 35kg
    = 7:25

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