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Posted by The Cell on August 24th, 2009
Strength
Deadlift
3-3-3 reps
then
1 x 15 reps
Post loads to comments
WOD
As many rounds as possible in 15 minutes of:
25kg Sandbag Carry, 200m
Muscle Up, 7 reps
Post rounds to comments
We love a sprint in the morning! 5.30am Crew - 10 x 100m
Haha – the 5.30am Zombie crew
looks like Gus is a bouncer in a night club watching the drunk patrons……
pfft ain’t no bouncer dressed as smooth as that
Haha G star smooth as!! Pete looks cut!!
DL 3-3-3: 100-120-130(2f)-100
then 1×15 @ 80
struggled on deadlift this morning, got the 130 last week, but struggled today. So went a bit lighter on the 15 reps where I probably should have done 90.
Modified wod: AMRAP in 15 minutes of;
25kg sandbag carry x 200m
7 x MU progressions
4 rounds + ~170m
200m as bog laps in uneven backyard. These seemed quite slow!
Cheers
crazy time!
went to the gym and did press and deadlift:
press 5-5-5: 40-42.5(f3)-40f(4) haven’t done press in ages and was just guessing on weights
deadlift: 3-3-3: 125-125-100. these felt crap today, i think it was a grip strength thing… firstly the kb complex yesterday took its toll on my grip, and secondly the bars at my gym are thicker powerlifting ones compared to the oly bars at the cell
then did 1×15 at 80kg, which also took longer than it should have
Back Off Week
Warm Up – Skipping, 2 rounds of 10 sit ups & 5 Deadlifts @ 40kg
Strength
Deadlift 5-5-5
40/40/40 then 1 x 15 reps @ 40kg
WOD: AMRAP 14 mins
200m 6kg Medball Carry/ Walk
3 Muscle Ups
5 rounds
Hey Stef – Back Off week sucks and is a lot harder than just doing a wod flat out. This is going to be my most challenging week!!
Had a reasonable deadlift session with the boys tonight.
10 reps 120kg
7 reps 140kg
5 reps 160kg
5 reps 160kg
3 reps 180kg
3 reps 180kg
1 rep 210kg
5 reps 160kg
7 reps 140kg
12 reps 120kg
Pull up ladder with rod,brad,stef,grover
Alternating people to 250reps total.
Time 7.55mins. I think we got 3 sets each with stef doing his 4th to get to 250rep mark.
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