THE CELL NUTRITION BLOG
© The Cell - Real Fitness and www.thecellfitness.com.au, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to The Cell - Real Fitness and www.thecellfitness.com.au with appropriate and specific direction to the original content.
Posted by The Cell on February 7th, 2010
Strength
Power Clean
85% 3RM x 2 x 5
(Remember this prescription means 5 sets of 2 reps)
Post load to comments
WOD
5 rounds for time of:
32kg Kettlebell American Swing, 15 reps
Ring Dip, 10 reps
Post time to comments
power cleans @ 80kg . could have gone heavier but my back aint feeling 100%, form wasnt right this morning either.
wod as rxd 5.47mins.
props to pete for going rxd weight in wod. awesome effort by all this morning! well done!
cleans @ 51kg. good weight – could have gone heavier but would have been at the expense of form
5 rft:
15 x american swing 28kg
10 x push up
= 7:30
that 28kg bell was farkin heavy! missed the ring dips because when i did them warming up they weren’t too good on my shoulder. really need my shoulder to fix itself!
Warm up: 20km cycle, 1km row, CFWU x1
Strength: Power Clean
5 x 2 @ 42.5kg
WOD: 24kg Kettlebell and orange band for dips
Time = 6:43
I managed to make the train to work in good time, arrived in the city at about 6:57, before the bike cut-off time of 7am.
HOWEVER, apparently it is also forbidden to have your bike in the city train station after 7am, as I found out this morning by an asshole of a transit guard at 7:02 >:o
Hahaha Michelle. Gotta love the Transit guys. How dare you take public transport and ride your bike. And to think you can just wander through the train station at 7.02am with your bike!!
Did you explain his watch was wrong and it was actually 6.59am!
I’m all for rules and laws, but some are just plain stoopid!!
Jase
Oh, and great to see some Power Clean weights getting up there. Great effort guys! Hpe you enjoyed the WOD too. One of my favorites.
Warm-up = Muscle activation drills, Row 1km, CFWU x 1, Power cleans.
Power Clean 2,2,2,2,2 @ 41kg then the rest @ 45kg.
Wod as Rx’d = 8:07
W/U:
1km Row, CFWU x1, Mobility
Strength:
Power Clean all @ 34kg
WOD:
16KG KB, Blue Band Ring Dips – 4.57
Felt really good this morning, wanted to hit it hard but really held myself back. Collarbone still isnt 100%. I got a foam roller which I’ve been using daily and that’s really helping.
Warm up:
1km row, mobility, CFWU x1
Strength: Power Clean
5 x 2 @ 42.5kg
WOD: 16kg Kettlebell and red band for bar dips.
Time = 5:17-ish. Or maybe 6:17. I think there was a 17 in there somewhere.
For a morning workout I did Jane’s four rounds: 400m run, 50 squats, 10 burpees.
This hurts! Burpees were looking very sad in the last round.
TIme 13.82
Warm up
500m row
50 cal airdyne
Mobility drills
Bergener Warm up
Then:
OHS
15-15-10-5-4-2
40-50-60-70-77.5-82.5kg PB
Hang Squat Clean
3-3-3-3
70-72.5-75-80kg PB
Then:
32kg American Swing, 15 reps
Ring dips, 10 reps
5 Rounds for time;
WOD As Rx’d
TIME = 4.49min
*Every rep and set was unbroken, happy with this!
then:
10min Ab cluster, compromising of bar work, floor work, weighted work and isometric work
Stretch / Foam roller
SS
Warm up:
1km row, mobility, CFWU x1
Strength:
Power Clean
5 x 2 @ 375kg
WOD:
10 x 16kg Kettlebell swings (American)
15 x red band for ring dips.
5.08min
Woo Hoo Bliss
375kg Power Clean…. Yeh Baby.
37.5kd me thinks, the above would be a sight to see when you do it I will get the video out.
xx
2 x workouts today – still with very very sore thighs – i think my coach has an evil plan to smash my thighs and its working!!!
AM WOD 100 pull ups for time – decided that as I needed to get to work for the day would probably be good to use a band, so used orange powerband and broke the sets into 5′s. This worked really well and I managed to do keep to the 5 all the way to 100 – time 14mins 36secs
PM WOD – run for 10mins – this was really hard work as my thighs were so sore, only managed to run about 2.3km so a little disappointed but there was no way I could have run any faster.
P.S. meant to say to Kate, that’s an evil workout isn’t it!
It really makes your thighs burn