Deadlift (315) Tabata Sprints x6

FRIDAY 100205

CFWU 3x7 almost C2B...?!??!!???!!!

DEADLIFT 1-1-1-1-1
135x8
185x5
315x1 x 5

Tabata Sprints (Treadmill) x6
Incline: 15.0
Speed: 6.0mph
Pace: 10:00/mile

Back Squat (220) Bench (190) P/U (2)

THURSDAY 100204

CFWU 2x7 (damn tricep extension dorks)

Back Squat 5-5-5
95x10
135x8
185x5 maybe
220x5 x 3

Bench 5-5-5
135x10
190x5 x 3

Max Rep Strict Pull Ups x-x-x
2-2-2


WEDNESDAY 100203

Rest Day

Power Clean 3-3-3-3-3 (145)

TUESDAY 100202

CFWU 3x6

Power Clean 3-3-3-3-3
95x10
105x8
135x5
145-145-145-145-145

METCON
Tabata Sprints (Treadmill)

20:10 x 6
Incline: 15.0
Speed: 6.0 mph
Pace: 10.0 min / mile

x8 next time

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Back Squat (215) Press (105) P/U (2)

MONDAY 100201

Back squat 5-5-5
10x95
8x135
5x185
215-215-215

Press 5-5-5
10x65
8x95
105-105-105

Strict Push Ups
2-2-2

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Deadlift (345)

FRIDAY 100129

CFWU 3x6

Deadlift 1-1-1-1-1
295-315-335-345-345

METCON
50 Wall balls (3:17) ouch...

Sent from my iPod.

Squat (205) Bench (185)

THURSDAY 100128

CFWU 3x6

Back Squat 5-5-5 (205)

Bench 5-5-5 (185)
***sore left wrist / palm?

Screaming Eagle Push Ups (4x15)

Sent from my iPod.

WEDNESDAY 100127

WEDNESDAY 100127

CFWU 3x6 good pull ups

Skills: double unders (sad)

Mag 7

3x500m row / 1-min rest
1:58-1:57-1:58

Screaming Eagle Push Ups
(30) - tomorrow 10x15

Sent from my iPod.

TUESDAY 100126

TUESDAY 100126

CFWU 3x5 minus pull ups

Thrusters 5-5-5-5-5 (115)

5x100 single unders on the minute

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Push up Progressions (20-)

WEDNESDAY 100120

Mag 7
Played with jump rope
CFWU 4x5

PU Progressions 20-20-20
20-13-10-10-10

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Fran (6:34) 65lbs

SATURDAY 100116

Fran - 65lbs
6:34

Weight was easy, pull ups were brutal. Good pull ups though...

Sent from my iPod.

Wendler 5/3/1

SATURDAY 100109

CFWU 3x5

Moving on to 4x5 til I get to 6x5 then switching to 3x6 up to 5x6 then 3x7...

10-min push ups (131)

BACK SQUAT (Wk 2) 3-3-3
185-195-205

Too easy, going to wait and see how hard week 3 is with the 1RM at 95% and then I'm bumping all these numbers up 5 pounds...

Wendler 5/3/1

WEDNESDAY 100106

CFWU 3x5

Deadlift
5x235, 5x255, 5x275

TUESDAY 100105

Rest Day - Snow Day

MONDAY 100104

Combat Abs - Magnificent Seven

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Wendler 5/3/1

SUNDAY 010310

Jump rope
CFWU 3x5

Bench Press
135x12
5x170; 5x180; 5x190

Sent from my iPod.

Wendler 5/3/1

FRIDAY 010110

CFWU-ish
Jump rope-ish

Squat (Week 1)
135x12
170x5; 180x5; 190x5

Big juice breakfast. Salami n cheese. Pork chops n mashed
cauliflower. 7 Hershey's kisses.

10 cuss words. Not bad for first day.

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Dan John Rapid Ascent Program

MONDAY 091221

Power Clean 8-6-4
95-135

Press 8-6-4
95-105(8-4-3)

Front Squat
135-155

Sent from my iPod.

Deadlift 3-3-3-3-3

SATURDAY 091219

DEADLIFT 3-3-3-3-3

225-275-295-315-335(2)

Grip and no chalk sucked...


Tabata Push ups (6)

10-10-10-10-10-6

Press

FRIDAY 091218

PRESS 5-5-5-5-5

95-105-115-115-125

ok

Jingle Bell Run

THURSDAY 091217

3k formation run. COLD. Too much snivel gear. POSE is going. Need to work skills and drills.

Back Squat 5-5-5-5-5 (225)

TUESDAY 091215

Back Squat 5-5-5-5-5

135x10
185-205-225-225-225

Fighting of baby's CDC flu bug...

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Week 1 return

FRIDAY 091211

Heavy Thrusters - 5-5-5-5-5 (Db)

50-55-60-65(3)-65(4)

THURSDAY 091210

Deadlift 5-5-5-5-5

225-275-275(3)-275(3)-275(3)

Grip sucked...

Sent from my iPod.