Wednesday 24 March 2010
Posted by The Cell on March 23rd, 2010
Strength
Deadlift
3-3-3 reps
Use ascending sets
Then
1 x 15 reps
Use approx 75% 5RM
Post loads to comments
WOD
“Hammer Gone Bad”
3 rounds of:
12lb Sledge Strikes, 1 min left
21” Box Jumps, 1 min
12lb Sledge Strikes, right 1 min
24kg Kettlebell Clean, 1 min
Rest 1 min between rounds
Score is total reps per round.
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Iron and The Soul by Henry Rollins
courtesy of rosstraining.com
Looking good Michelle!!!
Thanks Guys. I love this essay by Henry Rollins! It’s good to read again.
Well Pete’s about to cancel his session for tomorrow – we are doing TABATA labour for time
Bloody finally!
YAY Vicki and Pete!!!
Have fun!
oh, and Pete, do WHATEVER she says!
Excellent! I knew that is why you cancelled!
WOOHOO!!!
May the birth of your beautiful daughter be an enlightening and enriching experience for both of you as 1…
SS
yay! hope it’s a wonderful experience, pete and vicki!
and vicki, it’s not too late to get stef over there with his stopwatch yelling motivational slogans at you
Yippeee!! That’s awesome, hope everything goes well, I can’t wait to meet little Willow
At last – this must be the longest pregnancy in Perth
Can’t wait to see Willow
Warm up
Skipping
Mobility drills
Sledge hammer drills on the tyre
Then:
HSPU practice
Then:
Power Snatch @ about 70% of 3RM
3-3-3-3-3 @ 45kg
Then:
Max rounds of 1 x Power Clean and Jerk + 4 x Burpees in 1min
Then: 1min rest:
X7
Rd1: 3rds +1+1
Rd2: ” ”
Rd3: ” ”
Rd4: 3rds +1
Rd5: ” ”
Rd6: ” ”
Rd7: ” ”
Steve did this yesterday but for 10 rounds, not sure what rounds he got in the time, but this was tough. I capped it at 7 rounds as I am just working back in this week before I amp it up next week, but I gave it all I had in the 7 rounds! Hats off to Steve for the 10 rounds!
Stretch / Foam roller
SS
Good luck Vicky and Pete, all the best!
Warmup – Skipping 3-5mins
1x CFWU
Strength – Deadlift
3-3-3 @ 65kg-75kg-85kg (PB) – this felt good but I did feel my form was deteriorating. Next deadlift session I’ll concentrate on form.
1×15 @ 60kg
WOD – “Hammer gone bad”
12lbs hammer, 16kg kettlebell – This is only the second time I’ve used a 16kg kettlebell in a WOD. Found the trick here was to hit the tyre in the right spot so the hammer bounced back up. I’m still missing some kind of mobility/strength in my right arm and was at least 5 strikes slower.
102+110+119 = 331
Yeah!!!! Welcome to the world Willow – cannot wait to meet you! Healthy birth to you Vicki and Pete…
Warmup – Airdyne 5mins
1x CFWU (7 toe push ups – aiming for 20!)
Strength – Deadlift
3-3-3 @ 65kg-72.5kg-75kg – slowly working my way back to my PB of 82.5kg for 3reps
1×15 @ 50kg
WOD – “Hammer gone bad”
8lbs hammer, 10kg kettlebell – I LOVED this work out – I find hitting something so satisfying….gets all the frustrations out in a healthy way. Will’s right – it’s all about technique!
108+122+129 (was going for 130 damnit!) = 359
Wonderful news!!!!!!!
Can’t wait to meet little Willow. All the best Vicki and Pete.
skipping 5 mins
CFWU x2
Deadlift
3-3-3 reps Use ascending sets
55 / 62.5 / 75kg ( PB )- Back felt really good – no more physio
Then
1 x 15 reps @ 55kg ( unbroken and felt good )
WOD – “Hammer gone bad”
12lbs hammer, 16kg kettlebell
left arm swings taxed a bit but otherwise fairly good rnds.
went hard as 2nd rnd and fell away a bit on pace 3rd rnd.
Total Reps = 432
Then 5 x knees to elbows. This is the 1st time I have even got up to elbows, and past them with my knees but Stef said form was sh@t and would only accept 1 of them. Needs work before grading.
Anth
Hang in there Anth! I know how you feel! Good on you for getting those knees up there!
all the best pete and vicki!
Does anyone know if Willow has arrived YET?
WOOHOO
After being in early labour for 2 days, Vicki is still having contractions but nothing too regular yet. She is fatigued and sore, though is handling it all in good spirits, I am so proud of her.
At one stage yesterday the contractions were 6 to 7 minutes apart, but are spasmodic now. The induction is booked for tomorrow, so if Willow isn’t born tonight she will be tomorrow. I Can’t wait to meet my daughter.
Whilst Vicki was resting this afternoon, I managed to sneak some exercise in.
Warm-up = Muscle activation, Dynamic mobility.
Back squat x 5 @ 15, 45, 65, 75, 85, 92.5kg PB
Doubleunders x 49, 72, 40
Pete and Vicki
All the best to you both for the next hours to come.
We cant wait to meet her as well.
Big hugs to you both
Storm and Dana xxx
Congrats to the guys in the 6.30 class who all got PB’s
Bliss 90kg
Rhys 135kg
Michael.A 150kg
Happy to be playing back at The Cell
Dear Vicki & Pete -
Good Luck for all that is to come your way very soon. Truly a life changing experience. Looking forward to catching up with all of you very soon- especially Willow!!
Love Biljana, Michael & boys xxxx