The Cell

Strength

Power Clean

5-5-5 reps

Ascending Sets

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WOD

5 rounds for time of:

140kg Deadlift, 5 reps

Burpees, 10 reps

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Weightlifting Made Easy by W.A. Pullum

Strength

Power Clean

3-3-3 reps

Use ascending sets

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WOD

5 rounds for time of:

140kg Deadlift, 7 reps

Knees to Elbows, 21 reps 2

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Some Aspects About Restoration of Work Capacity By L.S. Homenkova

What do you do to recover from your training sessions? Read the above article and discuss via comments.

WOD

As many rounds as possible in 20 minutes of:

60kg Hang Power Clean, 5 reps

Pull Up, 7 reps

21″ Box Jumps, 9 reps

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WOD

“Chipper 250″

For time:

25 Double Unders

25 American Kettlebell Swings, 24kg

25 Sit Ups

Run, 400m

25 Hang Cleans, 45kgs

25 Back Extensions

Row, 500m

25 Power Snatches, 45kgs

25 Knees to Elbows

Run 400m

25 Push Press, 45kgs

25 Deadlifts, 45kgs

25 Double Unders

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Strength

Power Clean

1 x 3 reps

Aim for a 3RM PB

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WOD

As many reps as possible in 10 minutes of:

60kg Ground to Overhead Anyhow

Record total reps to comments. Also include total kgs lifted in 10 minutes. Eg, 60kg x 100 reps in 10 mins = 6000kg.

Strength

Power Clean

85% 3RM x 2 x 5

(Remember this prescription means 5 sets of 2 reps)

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WOD

5 rounds for time of:

32kg Kettlebell American Swing, 15 reps

Ring Dip, 10 reps

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When we come back on the 4th January 2010, we’ll be commencing another strength bias cycle.

Why? Because we believe that all our athletes can benefit from becoming stronger. What we ask of you is that you come prepared to lift heavy, give it your all and RECORD YOUR PROGRESS!

Recording your progress is vital! We will incrementally be increasing most people’s loads on a session by session basis. In order for us to do this you must record your lifts. We want everyone to become fitter and that includes becoming stronger! If you’re lifting the same loads week in, week out, you will not become stronger. That will piss you and us off!

All of our athletes should have a Cell Performance Log. If you haven’t got one, pick one up next time you’re in and USE IT!! Hey, we’ll even discount them for January!! $9.95 each. No excuses, get one!! Email Jason now to order yours!!

It is your responsibility to record your progress. No one else will do it for you. Take some responsibility for your development. Training is so much more than turning up and going through the motions. Get committed, get strong and smash your goals!!! If you haven’t got any training goals. Get some and if you are confused  as where to start, ASK US!! We’ll be releasing The Cell’s Real Fitness Standards soon. They will provide numerous goals for you to focus on and will link with The Cell’s Real Fitness Grading System that will also be released soon!

Here’s some wisdom from Mark Rippetoe on why we use incremental increases and basic barbell movements in our strength bias program.

Incremental Increases PDF

“Without an appreciation for the importance of continued, sustainable incremental increases in training loads, there is no appreciation for the most fundamental form of programming.”

WOD

5 rounds for time of:

Run 400m

45kg Squat Clean, 15 reps

Push Up, 20 reps

Divide Clean weight by number of seconds to completion for total score.

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Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 3 x 10 each side

Wall Drill, 3 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 103 cadence

1 x 6 mins (or 1 km) @ 92 – 94 cadence

WOD

3 rounds for time of:

Body Weight Back Squat, 10 reps

Hand Stand Push Up, 10 reps

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Foot Pull Drill (wmv)(mov)

WOD

“Bear Complex”

7 sets of the barbell complex: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat + Push Press

Repeat for 5 rounds increasing the load each round.

The barbell cannot rest on the ground during the round.

Penalty: 10 Burpees!

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Iron Will, Iron Bodies