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Tuesday 04 October 2011

Posted by The Coach on October 3rd, 2011

WENDLER STRENGTH 3.1
Deadlift
3 x 5 x 65-75-85% of 90% of 1RM

Post loads to comments

Remember to add 5kgs to your Squat and Deadlift starting loads and 2.5kgs to your Press and Power Clean starting loads

WOD
For time:
50kg Power Snatch, 10 reps
Hand Release Push Up, 20 reps
Pull Up, 30 reps
24″ Box Jump, 40 reps
24kg Kettlebell American Swing, 50 reps

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10 Responses to “Tuesday 04 October 2011”

  1. corbz said

    Is my back hyperextended here?

  2. Travis said

    Just cancelled Thursday 6.30am for anyone interested

  3. The Cell said

    Warm up:
    600m run
    Mobility drills
    2 rounds of:
    Wall runs, 30 reps
    Front lever pulls (knees tucked), 10 reps
    Bar windscreen wipers, 10 reps
    Archer push ups, 10 reps
    OHS (20kg), 10 reps
    40kg Good mornings, 10 reps

    Then:
    WENDLER 1.4
    Deadlift (wide grip)
    5-5-5
    70-85-105kg

    Then:
    For time:
    50kg Power Snatch, 10 reps (unbroken)
    Hand Release Push Up, 20 reps (unbroken)
    Pull Up, 30 reps (20 + 10reps)
    24″ Box Jump, 40 reps (24 + 16 reps)
    24kg Kettlebell American Swing, 50 reps (30 + 20reps)
    TIME = 4.53min

    Stretch / Mobility

    *Very little sleep last night, running on about 3 hours, was interesting to see how my body reacted, in terms of performance, recovery and intensity (or go). Heart rate felt higher than normal, was happy with my rep splits, could of gone a little better on the box jumps, but as I said the heart rate got the better of me…

    All good though… We live, we learn , we adapt, we become…

    SS

  4. Ash said

    Warm Up:
    5 mins on spin bike
    1x CFWU

    Then:
    WENDLER 2.1
    Shoulder Press
    5-5-5
    37.4-45-50

    Then:
    For time:
    35kg Power Snatch, 10 reps (unbroken)
    Hand Release Push Up, 20 reps (unbroken)
    Pull Up, 30 reps (20 + 10reps)
    Squat Jumps, 40 reps (Roof is to low for Box Jumps!!)
    25kg Dumbell Russian Swing, 50 reps (30 + 20reps)
    TIME = 6:28min

    Stretch / Mobility

    Lower back was sore this morning so did Press instead of Deadlift, think it is due to some poor form in the last round of Burpees yesterday!!

    So scaled a little today and was happy with the time.

  5. The Cell said

    You are becoming a lethal weapon Ash… 😉

    PM Training:
    Warm up:
    Mobility drills
    Oly lifting BB work

    Then:
    70kg Clean pull to Clean = 1 rep
    3 x 3

    55kg Snatch balance to OHS = 1 reps
    3 x 3

    50kg Hang power snatch
    3 x 3

    85kg Front squat
    3 x 3

    SS

  6. tash said

    Warm up:
    5 min skipping
    Then one round of 10 reps, and one round of 5 reps:
    10-5 Pull Ups
    10-5 Air Squats
    10-5 Walking Lunges
    10-5 Wall Ball

    MOBILISE

    1 RND Burguner Warmup
    Dead Lift Prep
    *lower back is sore, so I substituted Press for Dead Lift today

    Then:
    WENDLER (second time doing Press, Im not sure if its 1.2)
    Press (week 2)
    3-3-3 or more
    22-25-28 (8 reps @ 28)

    WOD Rx’d
    Then:
    For time:
    50kg Power Snatch, 10 reps (unbroken)
    Hand Release Push Up, 20 reps (unbroken)
    Pull Up, 30 reps (20 + 10reps)
    24″ Box Jump, 40 reps (24 + 16 reps)
    24kg Kettlebell American Swing, 50 reps (30 + 20reps)

    Scaled:
    11.5 kg Hanging Power Snatch, 10 reps
    Knee Push Ups, 20 reps
    Ring Rows, 30 reps
    11′ Box Jump, 40 reps
    Air Squats, 50 reps

    Stretch / Mobility

    *substituted Air Squats for KB swings bc of sore lower back.

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