Friday 11 March 2011
Posted by The Cell on March 10th, 2011
-STRENGTH UNLOAD WEEK-
Strength
Back Squat
5-5-5 reps @ 50% 5RM (Speed Sets)
Aim to move the load from the bottom position of the squat with as much speed as you can.
If the load slows during the set, terminate the set and reduce the weight.
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WOD
“Jackie”
For time:
Row 1000m
20kg Thruster, 50 reps
Pull Up, 30 reps
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Nikk
Nawwww!! look at lil’ nikki go !
PS: you do rock dude!
not many young-uns can be bothered putting themselves in the hurt locker like you do, i admire you for that champ
That a boy NIkk! Its intent such as that which carry’s you to glory!
SS
WOD
“Jackie”
For time:
Row 1000m
20kg Thruster, 50 reps
Pull Up, 30 reps
7.41 I think.
W/up: 800m run, 1 x CFWU, 3 x 5 wall balls, 3 x 10 squats, 3 x jump squats
Strength: Back squats @ 50% 5RM – 32.5/32.5/32.5 for 5 reps
WOD: “Jackie” (scaled with red band pull ups) = 8:19 min
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