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Max effort box squat 1, 1, 1, 1.
Assisted dead lift 5 x 2, green bands, rest 2 minutes
rest, then…
Three rounds of:
Complete as many rounds in 5 minutes of:
5 Knees to Elbows
10 Pushups
15 Box Jumps, 24”
Rest 3 minutes between rounds.
Post loads and rounds to comments.
“Trust yourself. You know more than you think you do.”
- Benjamin [...]
Thursday 290911
Posted on September 29, 2011 by admin. Filed under Exercise
5 rounds; each for time of:
3 Power clean 80% 1rm
10 burpees
Rest 60 seconds between rounds.
rest, then…
3 rounds of:
Row 200m
20 Push ups
Post loads times to comments.
“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”
- Zig Ziglar
Wednesday 280911
Posted on September 28, 2011 by admin. Filed under Exercise
Circa max bench 4 x 3 @ 60% + blue bands, then 4 x 3 max + blue bands, rest 1 minute.
rest, then…
Complete as many rounds as possible in 10 minutes of:
9 Pullups
12 Push press 40kg
60m farmers carry 32kg
Post loads and rounds to comments.
“He is able who thinks he is able.”
- Buddha quotes
Tuesday 270911
Posted on September 27, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Are you ready!
Posted on September 26, 2011 by admin. Filed under Exercise
WA
YOU WANTED IT
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EXCLUSIVE WA TRAINING CAMP
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LOCATION: BICKLEY PERTH WA
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Monday 260911
Posted on by admin. Filed under Exercise
Circa max box squat 4 x 2 @ 60% + blue bands, then 4 x 2 max + blue bands, rest 1 minute.
Pulls 8 x 1 @ 60% + quaded purple bands, rest 1 minute.
Hamstring drops 4 x 6, rest 2 minutes
Weighted Bulgarian split squat 4 x 8, rest 90 seconds
Post loads to comments.
God gave [...]
Sunday 250911
Posted on September 25, 2011 by admin. Filed under Exercise
Max effort close grip bench 1, 1, 1, 1.
rest, then…
5 rounds; each for time of:
5 Clean and jerk 70kg (50kg)
10 swings 32kg (24kg)
15 pushups
Rest 1 minute
Post loads and times to comments.
Those who bring sunshine to the lives of others cannot keep it from themselves.
- James M. Barrie
Saturday 240911
Posted on September 24, 2011 by admin. Filed under Exercise
Max effort front squats 1, 1, 1, 1.
Deficit pulls 3 x 3, rest 2 minutes
rest, then…
Tabata Mashup
Complete 8 rounds of:
GHD situp
Box Jump 60cm (50cm)
Post loads and reps completed for each round to comments.
The journey of a thousand miles begins with one step.
- LAO-TSE
Friday 230911
Posted on September 23, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Thursday 220911
Posted on September 22, 2011 by admin. Filed under Exercise
Split jerk 3 x 2, 80%, rest 1 minute
Mid-hang power clean – 2RM, 95% x 2, 90% x 2, rest 1 minute
rest, then…
3 rounds for time of:
Row 400m
15 Power snatch 35kg (20kg)
Post loads and time to comments.
Excellence is not a skill. It is an attitude.
- Ralph Marston
