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Posted by The Cell on March 18th, 2010
Strength
Back Squat
5-5-5-5-5 reps
Use ascending sets
Then
1 x 20 reps
Use approx 70% 5RM
Post loads to comments
WOD
21-15-9 rep rounds for time of:
60kg Hang Power Clean
10kg Wall Ball
Post time to comments
WU – 500m row, 400m run, mobility
Strength – 5 x 80/90/100/100 kg, 20 x 80kg
WOD – as rx’ed but forgot to note time
not supposed to load up shoulder so went light on the back squats:
5 x 50-50-60-60-70
20 x 40
wod:
22-16-10
box jump 21″
walking lunge
= 4:49
Warm-up = Muscle activation drills, Dynamic mobility, Run 400m, Row 600m, Back Squat x 5 @ 20, 40, 60kg.
Back Squat 5,5,5,5,5 @ 70, 75, 80, 85, 90 PB (This is also my 1RM PB)
Back Squat x 20 @ 65kg
WOD scaled to 45kg = 6:14 (After going all out in the squat, I had less power in my hip drive and after the 21’s had to break the rest of the HPC’s into 4’s. The wall ball are getting easier everytime)
Finisher = Muscleups x 10 PB
Congrats to Linda and Anth for gaining new 5RM back squat PB’s.
Still taking it easy….
Warm up: 600m row, 400m run, mobility
Strength: Back Squat
5 x 5 @ 55kg
1 x 20 @ 40kg
WOD: 21-15-9
30kg Hang Power Clean
5kg Wall Ball
Time = 4:36
Warm up: 600m row, 400m run, mobility
Strength: Back Squat
5-5-5-5-5 ascending 40/50/60/62.5/65kg PB
1 x 20 @ 45kg
WOD: 21-15-9
35kg HPC
10kg Wall Ball
5.40 ish I forgot to right time down
Back felt good though
Then practiced for Grading – 1km row under 4.30
Did it in 3.52 at medium/fast pace. sweet!
Have a good weekend all:)
anth
Hey Pete thanks also for the props mate. your encouragement and advice always helps spur me on.
Maybe today is the day mate, fingers crossed – legs uncrossed I guess hahaha
anth
Warm up: 500m row, cycle, mobility
Strength: Back Squat
5 x 5 @ 40-45-50-55-57.5kg (PB)
1 x 20 @ 35kg
WOD: 21-15-9
30kg Hang Power Clean
5kg Wall Ball
Time = 4:30