THE CELL NUTRITION BLOG
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Posted by The Cell on March 16th, 2010
Strength
Deadlift
3-3-3 reps
Use ascending sets
(eg 1st Set – 75% 3RM , 2nd Set – 85% 3RM, 3rd Set – Aim for a 3RM PB)
Then
1 x 15 reps
Use approx 75% 5RM
Post loads to comments
WOD
As many rounds as possible in 12 minutes of:
60kg Thruster, 7 reps
Burpee, 9 reps
Post rounds to comments
I’m unable to do the challenge on saturday because i’m going away friday morning at 9ish, i’m out of action till PM thursday and booked in for a class at 1830 thursday. It doesn’t seem fair to me that I could get to do the challenge in the cool of the morning or evening when it’s going to be 31 for everyone else on saturday.
Can we try come to some sort of fair time in everyones busy schedule for me to run a mile with a sand bag in under 7.11
When’s the earliest your free Thursday Rhys?
Jase
Warm-up = Muscle activation drills, Dynamic mobility (Stef style), Run 400m, Deadlift x 3 @ 40, 60, 80kg.
Deadlift 3,3,3 @ 100, 110, 120kg PB
Deadlift x 15 @ 100kg (Unbroken set) PB
WOD scaled to 40kg = 2 Burpees shy of 7 rounds.
Finisher = Muscleups x 7.
Nice work Pete, smashed some PB’s there.
Had sore knee’s today, didn’t help with the WOD and I was doing some unco twist thing, maybe due to some general soreness.
Warm-up = Run 400, and mobility stuff
Deadlift warmups – 20, 40, 50
Deadlift 3,3,3 @ 65, 70, 80
Deadlift x 15 @ 65kg (Unbroken set)
WOD scaled to 20kg = (6) + 7 + 6.
nice work, pete, especially on that set of 15! you’ve inspired me to harden up on the 15 rep set as i don’t think i’ve gone above 90
won’t get time to train today as i’m visiting a physio after work to get my shoulder sorted
Jase, I’d be free from 2/2.30 thursday if thats any help.
WU – 400m run, Kb wings (16kg) x 10, downward dog, push ups x 10, pidgeon stretch all x 2
Deadlift – 3 x 125kg/135kg/145kg. 15 x 115kg (unbroken)
WOD – 50 kg thrusters, 5 rds i think & 1 thruster
I picked a weight I hoped to do the 7 thrusters straight thru for a few sets but only managed the first unbroken. my hip snap technique lets me down and I end up pressing which when I get tired makes it even harder. my shoulders were pretty shot from rest of training thsi week and the burpees didnt help. Anyway…
“go farther, go further, go harder. Is that not why we came? If not, then why bother?” Jay-Z
Rhys
I’ll drop you a text mate. We’ll get it done Thursday if that suits you.
Jase
Deadlift
3-3-3 reps 40/50/60kg – going real easy on back
Then
1 x 15 reps @ 40kg – back felt ok but knew it had lifted something
WOD
As many rounds as possible in 12 minutes of:
60kg Thruster, 7 reps – scaled to 30kg
Burpee, 9 reps
6rnds + 7 + 8
1 more burpee damn it – I’ll get you next time burpee!
Vicki, when is that baby coming girlfriend? ( to be read with hands on hips in an African American female accent. hehehe )
anth:)
Strength
Deadlift
3-3-3 reps 75/80/85 – YIPPEE – PB
Then
1 x 15 reps @ 50kg
WOD
As many rounds as possible in 12 minutes of:
60kg Thruster, 7 reps – scaled to 25kg – First time I had done these since fundamentals – they are not nice
Burpee, 9 reps
7 rounds
Vicki…I am so excited for you and Pete!!! Oh babies are just so precious…***sigh***(gee, that’s sounding a little too clucky
)
W/up
dble unders 3×25
Strength (M/E)
Back Squat
5-5-5 reps
125/127.5/130kgs
Strength (R/M)
Push Up Ladder
2-4-6-8-10-8-6-4-2 reps
Short and sweet sesh tonight before heading into work. Push up ladder is designed to overcome one of my weaknesses – Push ups. I’ll add another rung each week until i max out.
Happy with back squats. Getting back up to my 5RM of 140kgs which I did at a B/W of 90kgs. Now I’m sitting around 80kgs so hitting 130 is good at that weight.
Jase
Another back-off session
Warm up: 400m run, mobility, KB Swings, push ups, KB thrusters, etc
Strength: Deadlift
3-3-3 @ 50kg, 60kg, 70kg
1 x 15 @ 60kg
WOD: AMRAP in 12min
Thrusters x 7, scaled to 20kg
Burpees x 9
8 rounds even
Congrats on the PB, Pete, and Bliss – that 85kg looked easy!