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All posts for the day January 11th, 2011

Wednesday 12th January [Kettlefodder]

Posted by Ross Gilling on January 11, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . Leave a Comment

Warm Up

EdgeFIT Olympic

Strength

[6x3] 1 Arm Dead Squat Snatch [3 per arm]

-Lift maximum load possible for allocated reps, rest as needed b/w sets.

Work Capacity

“Kettlefodder”

Perform for time:

[20] Double 1 Leg Deadlifts [2x24kg/106lbs]

[200m/.15] Run

[20] Overhead Sumo Deadlift High Pulls [24kg/53lbs]

[200m/.15] Run

[20] 1 Arm Overhead Squats [24kg/53lbs]

[200m/.15] Run

[20] Deck Squats

[50] Double Unders / [150] Single Unders

[20] Pull Ups

[200m/.15] Run

[20] Lateral Box Jumps [24"]

[200m/.15] Run

[20] Double Dead Squat Cleans [2x24kg/106lbs]

[200m/.15] Run

-Scale loads and modify movements as required.

-Post comments, loads, and times…


Edgefitter Lance displays awesome strength and power

with a 300lb sextuplet sumo deadlift…BEASTLY!

Tuesday 11th January [Dangerous Brian]

Posted by Ross Gilling on January 11, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , . Leave a Comment

Warm Up

Perform 1-3 rounds of:

[20] Good Mornings

[20] Sit Ups

[30s] Forearm Plank

Strength

[5x5] Double Windmills [5 per side]

-Lift maximum load possible for allocated reps, rest as needed b/w sets.

Work Capacity

“Dangerous Brian”

Perform maximum rounds possible [MRP] in 16 minutes of:

[4] Renegade Ground to Overhead [snatch or clean & press, 2x20kg/88lbs]

[8] Double Bottoms Up Push Ups

[12] Overhead Swings [32kg/70lbs]

-Scale loads and modify movements as required.

-Post comments, loads, and rounds completed…

Edgefitter David hits a PR [personal record]

in the Front Squat [quadruple] with 170lbs