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Wednesday April 15 2009
Comments (13)  |  Help  |  Programs  |  Exercises

Nicki
  • Clean & jerk - 70% x 2 x 3
  • Clean pull - 90% (of clean) x 3 x 3
  • Clean deadlift - 100% (of clean) x 3 x 3
  • Back squat - 75% x 3 x 5
  • Hanging leg raise - 3 x 10
  • KB sidebend - 3 x 10


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13 Comments
COS 2009-04-15

M/23/6'1/180

CJ 175 x 2 x 3
Cl pull 235 x 3 x 3
Cl dead 255 x 3 x 3

Did some OHS afterwards
155 x 1 x 3
125 x 2 x 2
Mike C M/27/6'3/213 2009-04-15
CJ - 185 2x3
CL pull - 235 3x3
CL DL - 335 3x3
BS - 275 3x5

Helen : 9:31....way off my PR by almost 1:30. Had to go up and down steps to get to the treadmill at the gym.
Shaun 2009-04-15
Greg - What brand of knee bands do you suggest?
DM 2009-04-15
How long do you recomend we rest between sets?
Aimee 2009-04-15
Shaun- Rehband

DM- 90 seconds to 2 minutes. More info on resting in the 'INFO' section located at the top of the WOD page.
Jonathan Dunn 2009-04-15
C&J: 155 x2x3
Cl Pull: 210 x3x3
Cl Deadlift: 365 x1x3
BS: up to 225 for 3, then singles up to 275
HLR: yeah, right. After those OHS and Turkish GU yesterday?
DB Side Bends: 105 x10

Wow! I am SORE. Love it, love it, love it!
Alex 2009-04-15

* Clean & jerk - 70% x 2 x 3 @185
* Clean pull - 90% (of clean) x 3 x 3 @250
* Clean deadlift - 100% (of clean) x 3 x 3 @335
* Back squat - 75% x 3 x 5 @ 275 (low bar)
* Hanging leg raise - 3 x 10
* KB sidebend - 3 x 10 w/ 2pood kettlebell
stew douglas 2009-04-15
c&j: 150x2x3
cl pull: 215x3x3
cl deadlfit: 225x3x3
bs: 225x3x5 - high bar
hlr: 3x10 - wow!
kb sidebend: 3x10/side: 55#db
Warren Rupaprt 2009-04-15
C&J: 145 x2x3
CL Pull: 185 x3x3
DL: 205 x3x3

Hanging leg raises: 3 x 10
KB sidebend: 3x10 per side, 2 pood/72# KB

3x5 ring dips
20 sec handstand hold
5 MU attempts
Warren Rupaprt 2009-04-15
Opps--forgot Back Squat.

BS: 205 x3x5
saulj 2009-04-16
All weights in KG:
low weight snatch practice
Clean & jerk - 65 x 2 x 3
Clean pull - 82 (of clean) x 3 x 3
Clean deadlift - 82 (didn't read carefully) x 3 x 3
Back squat - 85 x 3 x 5
JonGB 2009-04-21
Trying not to burn out my piriformis...lots of stretching before, during and after this workout...

Clean & jerk - 70% x 2 x 3 @135
Clean pull - 90% (of clean) x 3 x 3 @155
Clean deadlift - 100% (of clean) x 3 x 3 @155
Back squat - 75% x 3 x 5 @205
Hanging leg raise - 3 x 10
KB sidebend - 3 x 10 w/35lb DB

Brett 2009-05-28
5-28-09
179# C&J 3 x 2 Good, but honestly forgot to squat the cleans
Clean Pull 219# 3 x 3 felt solid. Thumb hurt a little in hook grip
Clean DL 239# 3 x 3 good
BS @ 235# 5 sets of 3, felt good on depth and light enough to stay conscious about tech

Superset:
Hanging Leg Raise (toe to bar) 3 x 10
KB Sidebend w/1.5 pd 3 x 10

Time to make the donuts...
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