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Posted by The Cell on November 20th, 2009
Strength
Back Squat
3-3-3 reps
Load prescription: Sets Across @ 85% 1RM
Post loads to comments
WOD
5 rounds for time of:
45kg Over Head Squat, 10 reps
32kg (each hand) Farmer Carry, 100m
25kg Sandbag Carry, 200m
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Warm-up = Glute activation, shoulder mobility, Back squat x 3 @ 45kg, 55kg.
Back Squat 3,3,3 all at 70kg
WOD = scaled the OHS to 35kg, all else as Rx’d
Time = 26:53
combat conditioning…
was a long one today and was feeling the past two day’s workouts in my system too!
good fun though.. whip smash is always a winner
Combat conditioning!
Great session guys, it was exactly what i needed to keep me on the straight and narrow as it was my work Christmas party last night and if I hadn’t committed to the Combat conditioning session then I would probably be feeling sorry for myself today!
Have a brilliant weekend.
Dan
Last Day of Back Off Week
Warm Up – 1km row & mobility drills
Strength
Back Squat 3-3-3 @ 50kg
WOD – 5 rounds for time of:
Scaled wod of -
10 x OHS Broomstick
100m Farmer’s Walk – 8kg KB
200m run
15:34 min
Stef – thanks for inviting me and the boys to the combat class. It was pretty cool and we all enjoyed it. Might have to get myself up a little earlier and get to the class a few more times. Thanks for everything!!
PM training = Run for 2 hrs along freeway bike path with a 6 kg backpack, slow and steady.