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Saturday 17 September 2011

Posted by The Coach on September 16th, 2011

WENDLER STRENGTH
Back Squat
3 x 3 x 70-80-90%

Post loads to comments

WOD
3 rounds for time of:
50kg Snatch Grip Deadlift, 7 reps
50kg Power Snatch, 7 reps
50kg Overhead Squat, 7 reps

Post time to comments

Don’t forget the Bibra Lake Fun Run this Sunday at 10am. (Details)

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11 Responses to “Saturday 17 September 2011”

  1. Dave said

    backsquats
    3x 60kg 3x 67.5kg 9x 70kg… thought it went up easy, was meant to be 75kg :/

    wod
    3 rounds for time
    7x 30kg snatch grip deadlifts
    7x 30kg power snatches
    7x 30kg overhead squats
    time – 5:16

  2. Laila said

    B/S: 60/5, 69/3, 77/6

    WOD: @ 30kg = 5:12min

    Power snatches were slow but steady, happy with unbroken OHS.

    Awesome morning Storm Trooper!

    Love Sat mornings at the Cell…the vibe is FULL ON!! Gets me thinking…open gym must be coming up real soon 😉 😉 😉
    *chants “open gym, open gym, open gym”..*

    And FJ played with us today! Good to see you and your massive pecs FJ! 🙂 We shoulda gone for Shirts Off Saturday Battman!!

  3. Luke F-J said

    Haha, thanks Laila it’s good to be back.

    AM:WOD as RX’d
    Time: 3.45

    then
    Work upto 1RM Overhead squat @ 105kg (5kg PB)

  4. Wendler 1.3 Back Squat
    5 x 87.5, 3 x 100 then 110 x 3
    Big thanks to stormer for the tips

    WOD scaled to 50kg for DL and Power Snatch
    And OHS to 30kg bar (not so good at this!!)
    Didn’t write my time down have too much social time

    Open day, open day, open day, everyone join in

    Note to Laila, my shirts off isn’t quite the same look as FJ
    When he arrived is was shirts ON Saturday for us mere mortals 😉

  5. Will F said

    A bonza 40km race down in Dwellingup today, really well put together. Completed in 3 hrs 15 min.
    My nutrition plan was second to none and feeling great now, like I could go another 20km. I had a lot of comments “is that you beeping all the time” – I had my gymboss interval timer set to 5/5 in order to keep track of things when I started to fatigue.

    Post nutrition – Half a chook, BOOM! wrap, 2 beers and a protein bar.

    http://connect.garmin.com:80/activity/embed/114881195

    • Laila said

      Sweeeeeeeeeeet!!!!!!!! Nice job Wil!!!

    • Pete Yeates said

      Brilliant work Will, Great to see you mixing it up in the Mountain bike world, almost makes me want to start racing again. mmmm 12hr team mountain bike event at the end of the year anyone??? mmmm.

  6. Storm said

    Fantastic Work Will glad you are feeling happy with all points of your prep recovery and performance.

    SX

  7. Good Stuff Will …Enjoy a few more beers
    ian

  8. The Cell said

    Well done Will! Good work brother!

    🙂

    SS

  9. Luke F-J said

    PM:5KM run
    Time = 20.40 (PB)

    Awesome work will.

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