Saturday 08 August 2009
Posted by The Cell on August 7th, 2009
5W1
Skill Work
Burgener warm-up
5 x 3-Position Power Snatch + 1 Overhead Squat
(power snatch from the high hang, from mid-thigh, and then from the floor, followed by an overhead squat)
WOD
For time:
Run 100m
Burpee, 25 reps
Run 200m
Push Up, 50 reps
Run 300m
Walking Lunges, 75 reps
Run 400m
100 Squats
Run 300m
Walking Lunges, 75 reps
Run 200m
Push Up, 50 reps
Run 100m
Burpee, 25 reps
Post time to comments
4W1
Skill Work
Burgener warm-up
5 x 3-Position Power Snatch + 1 Overhead Squat
(power snatch from the high hang, from mid-thigh, and then from the floor, followed by an overhead squat)
WOD
For time:
Run 100m
Burpee, 25 reps
Run 200m
Push Up, 50 reps
Run 300m
Walking Lunges, 75 reps
Run 400m
100 Squats
Run 300m
Walking Lunges, 75 reps
Run 200m
Push Up, 50 reps
Run 100m
Burpee, 25 reps
I DID IT AS RXD- Time= 21.29 Minutes
Really happy
2 get through 2day’s wod it was a tuff 1
HAPPY With the way i’m progressing at THE CELL
Warm Up
5 mins skipping
Skills
Burgener Warm Up
5 rounds of
High Hang Power Snatch
Mid Thigh Snatch
Full Snatch
OHS
Rds 1&2 Broomstick, Rds 3-5 15kg Ladies Bar
WOD: for time of-
Run 100m then Burpee, 15 reps
Run 200m then Push Up, 25 reps
Run 300m Walking Lunges, 35 reps
Run 400m then 50 Squats
Run 300m then Walking Lunges, 35 reps
Run 200m the Push Up, 25 reps
Run 100m then Burpee, 15 reps
Time: 20:09 mins
“barbells, and the primary exercises we use them to do, are far superior to any other training tools that have ever been devised. properly performed, full range of motion barbell exercises are essentially the functional expression of human skeletal and muscular anatomy under a load”
“barbell exercises that demand strength, balance, power, co-ordination and mental focus produce a type of stress – and therefore a type of adaptation – that is superior to either low intensity floor exercise or isolation-type machine exercise. the stress is the stimulus that causes the adaptation, and the quality of the adaptation is thoroughly dependant on the quality of the stress”
“there is simply no other exercise, and certainly no machine that produces the level of central nervous system activity, improved balance and co-ordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. in the absence of an injury that prevents their being performed at all, everyone that lifts weights should learn to squat, correctly.”
I concur Rory
yep