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Friday 16 September 2011

Posted by The Coach on September 15th, 2011

Power Clean
3 x 3 x 70-80-90%

Post loads to comments

Row, 1 min
Rest, 1 min
Repeat for a total of 16 mins; 8 intervals

Post metres for each interval AND total metres to comments

“Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness concerning all acts of initiative and creation. There is one elementary truth, the ignorance of which kills countless ideas and splendid plans; that the moment one definitely commits oneself, then providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision raising in one’s favor all manner of unforeseen events, meetings and material assistance which no one could have dreamed would have come their way. I have learned a deep respect for one of Goethe’s couplets: “Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it. Begin it now!”
W.H. Murray , from the journal of his Himalayan expedition

12 Responses to “Friday 16 September 2011”

  1. Andrew said

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  2. Laila said

    Woke up this morning with the shocking and sudden realisation I don’t have a Saturday Open Gym scheduled in my diary…anywhere!! I checked and rechecked…nup, nothin’, notta, zilch! HELP!!!! *taking slow deep breaths, rocking to & fro* 😉

  3. Dave said

    3X 42.5 3x 47.5 8x 52.5

    Wod as rx 2110m

  4. Luke F-J said

    Backsquats 8 x 2 on the min @ 80kg, working on moving thye bar as quick as possible.
    RDLs 3 x 8 @ 120kg
    Bulgarian split squats with 22.5kg in each hand.
    Hanging leg raises 3 x 12
    Then 20 mins of stretching.

    • Dave said

      On a westside program Luke?

      • Luke F-J said

        Hey mate, yeah following principles from westside but have taken away the DE upperbody day and have added unilateral work on my lower body days. hoping the unilateral work with help improve my pistols as i am very unstable doing single legged stuff.

  5. Pete Yeates said

    Power Clean 3,3,10 @ 45, 50, 57.5kg

    WOD = 2277m

  6. The Cell said

    Its coming La-eeee-la… Just relax my girl, just relax…



  7. tough session today after F all sleep last night and some jet lag

    Power Clean session 2
    3x 3x 30 =25kg, 29kg, 34kg …i think

    In 8rds of Row 1 min and 1 min off =2205 metres

    tired now …..zzzzz
    Ian D

  8. Will F said

    Power Clean 1.2 – 35, 40, 45×5
    2040 = (256,262,259,262,252,246,255,248)

  9. Michelle said

    Muscle Clean: 5-5-5 @ 30kg

    WOD as Rx’d
    2116m (266-270-271-269-262-256-259-263)

  10. Luke F-J said

    PM: WOD as RX’d 2443m

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