Strength
Back Squat
5-5-5 reps
Load Prescription
1st Set – 65% 5RM
2nd Set – 85% 5RM
3rd Set – 5RM PB

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WOD
For time:
Run, 200m
Knees to Elbows 50 reps
Run, 200m
Knees to Elbows 40 reps
Run, 200m
Knees to Elbows 30 reps
Run, 200m
Knees to Elbows 20 reps
Run, 200m
Knees to Elbows 10 reps

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Strength
Deadlift
3-3-3 reps
Load prescription
1st Set – 75% 3RM
2nd Set – 85% 3RM
3rd Set – Aim for a 3RM PB
If you’re competing in the CFT this Friday night, perform 3-2-1 reps with 75% 3RM, 85% 3RM and 95% 3RM
Then:
Deadlift
1 x 15 reps
Use a load that is approximately 75% 5RM

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WOD
For time:
60kg Hang Power Clean + Jerk, 3 reps
1000m Row
60kg Hang Power Clean + Jerk, 5 reps
750m Row
60kg Hang Power Clean + Jerk, 7 reps
500m Row
60kg Hang Power Clean + Jerk, 9 reps
250m Row

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Strength
Deadlift
3-3-3 reps
Then
1 x 15 reps

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WOD
21-15-9 rep rounds for time of:
50kg Push Press
Ring Dips
Burpees

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Today is Police Remembrance Day across Australia. Today’s training efforts are dedicated to all those who risk their life daily and to those who have made the supreme sacrifice ensuring the safety of strangers.

THE FINAL INSPECTION
The Policeman stood and faced his God,
which must always come to pass.
He hoped his shoes were shining
just as brightly as his brass.

“STEP FORWARD NOW, POLICEMAN.
HOW SHALL I DEAL WITH YOU?
HAVE YOU ALWAYS TURNED
THE OTHER CHEEK?
TO MY CHURCH, HAVE YOU BEEN TRUE?”

The Policeman squared his shoulders
and said “No, Lord, I guess I ain’t.
Cause those of us who carry a badge
can’t always be a Saint.

I’ve had to work most Sundays
and at times my talk was rough.
And sometimes I’ve been violent,
Because the streets are awful tough.

But I never took a penny
that wasn’t mine to keep…
Though I’ve worked a lot of overtime
when the bills got too steep.

And I never passed a cry for help.
Though at times, I shook with fear,
And sometimes, God forgive me,
I’ve wept unmanly tears.

I know I don’t deserve a place
among the people here.
They never wanted me around,
except to calm their fear.

If you’ve a place for me here, Lord,
It needn’t be so grand.
I never expected or had too much,
but if you don’t, I’ll understand.

There was silence all around the Throne,
where the Saints had often trod,
As the Policeman waited quietly
for the judgement of his God.

“STEP FORWARD NOW, POLICEMAN.
YOU’VE BORNE YOUR
BURDENS WELL.
COME WALK A BEAT
ON HEAVEN’S STREETS.
YOU’VE DONE YOUR TIME IN HELL.”

Rest In Peace Lads

Strength
Back Squat
5-5-5 reps

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WOD
Run 800m, 4 reps
Rest 3 minutes between intervals

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Here is an article that highlights what we believe is an absolute disgrace. The young widow of an Australian soldier killed on acive duty in Afghanistan is left to live on a paltry $300 a week compensation payout. We applaud the Vetrans Affairs Minister for reviewing the case, but why should it come to that. It is about time our Warriors, at home and abroad, and their families were looked after.

Special Air Service Resources Trust
WA Police Legacy

In a similar vein, grab a copy of: “Paleolicious”
A Paleo Inspired Cookbook By Erica Saint Clair

Raising money for:
Athletes for a Cure – Prostate Cancer Research (US based charity)
Wounded Warriors – Honoring & Empowering Wounded Warriors (US based charity)

Strength
Press
5-5-5 reps
then
10-7-4 reps

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WOD
21-15-9 rep rounds for time of:
40kg Hang Power Clean
Pull Up
Between each round, perform 50 double unders

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Here is an interesting examination of the differences between the American Kettlebell Swing and the Russian Swing. We’ve always utilised the Russian Swing at The Cell but after reading this it has us thinking. As it quotes Bruce Lee in the article, “Absorb What Is Useful, Disregard That Is Useless”. That is exactly what your Cell coaches do, hence our knowledge and experience are in a constant state of evolution.

Go Trace & Paul!!