THURSDAY 100930
CFWU 1x15 (9/6)
Deadlift 5-5-5
185-195-225
Bench 5-5-5
135-145-155
Suicides 4 rounds of 60/60
6-6-6-7
WEDNESDAY 100929
Press 5-5-5
80-85-95
Thursday, September 30, 2010
Thursday, September 23, 2010
Wednesday, September 22, 2010
Friday, September 17, 2010
Wendler DL W3
FRIDAY 100917
CFWU 1x15(8/7)
Deadlift W3 5-3-1
245-265-295(2)
Skill: double unders (weak - 8s)
Thursday, September 16, 2010
200-400-600 (15:41)
THURSDAY 100916
CFWU 2x10 (a few strict pull ups)
2 rounds for time of:
200m run
400m run
600m run
Rest exactly the amount of time it took you to run the last sprint.
15:41
Wednesday, September 15, 2010
Wendler W3 Press
WEDNESDAY 100915
CFWU 3x5
Press W3 5-3-1
95x5
105-115-125(4)
Broken down Fran
7-7-7-5-5-5-3-3-3
8:12
Baseline x 2 (15:33)
TUESDAY 100914
CFWU 3x5 pull ups still weak
CFY Baseline 2 rounds for time:
15:33
7:19-8:14
Monday, September 13, 2010
Back squat W3
MONDAY 100913
CFWU 3x5
Back squat 5-3-1
135x10
170-190-205 (3)
Push up pyramid across sideline
1,2,3...7,8,9,10,9,8...3,2,1
8:46
Sunday, September 12, 2010
45-min run (VFFs)
SUNDAY 100912
Slow run up gas station hill. Left at back gate (locked), up to back of DHL, gate 10 past Korean War Museum and around to gate 19 and then commissary then home.
Ran 10-min, walked 1-min.
45:43
Wednesday, September 8, 2010
Mag 7 plus 30-day Paleo Challenge
WEDNESDAY 100908
Mag 7 0500 routine day 1
CFWU 3x8 minus pull ups
Wendler Press 3-3-3 W2
95x8
110-115-120(5)
Hindu push ups x 12
Bridging (weak)
Monday, September 6, 2010
5k (28:52)
MONDAY 100906
CFWU 3x8
Wendler back squat W2
3-3-3
135x8
180-190-200
5k run (28:52) VFFs
6:32 - commissary
10:14 - blackhawk
6:55 - return leg
5:07 - block
Saturday, September 4, 2010
Wendler Deadlift W1
FRIDAY 100903
CFWU -- 3x7
Deadlift 3x5
135x5
185x5
235-250-265
Tabata push ups
11-10-9-8-5-5
100 singles - 50 DUs - 100 singles
4:02
Thursday, September 2, 2010
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