120109 Tough Mudder Training Run

CFSB C4w1d6

Buy in:
None

Strength:
Shoulder Press 3-3-3
warm
45 x 10, 65 x 5
work
85-95-115

HR shoulder press
95# x 16

RRPuP Step 12:
7-5-4-4-4

Conditioning:
Tough Mudder team session
7mi trail run
100 push-ups
10 burpees
2 x :30 handstand holds
100m bear crawl
100m crab crawl

120107 Cleans, sit-ups

CFSB C4 w1d5

Buy in:
5 min jump rope
shoulder mob

RRPuP Step 12:
7-5-4-4-4

Strength:
Front Squat 10-7-5-3-3-1-1
75-115-135-155-165-185-195

HR Back Squats
#155 x 17

Metcon:
Cleans & Sit-ups
21-15-9
#115 Power Cleans
Sit-ups
Time: 5:52

Compared to 111222
12-9-6 @ #135
Time: 4:50

120106 Kelly

CFSB C4 w1d4

Buy in:
foam rolling
2 min jump rope

RRPuP Step 12:
7-5-4-4-4

Strength:
Off

Metcon:
Kelly
(Pack)3 rounds for time of:
Run 400 m
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Time: 21:55

Compared to 110220
Five rounds for time of:
Run 400 meters
30 Box jump, 21.5 inch box
30 Wall ball shots, 12 pound ball
Time: 27:55

Horrible. Lower back was tight and giving me problems. Box jumps were slow and wall balls were broken into chunks of 10.

120104 1/2 Cindy

CFSB C4 w1d2

Buy in:
5 min jump rope
Burgener warm-up

RRPuP Step 12:
7-5-4-4-4

Strength:
Deadlift 3 x 3
warm
135(5)-175(5)-210(5)
work
280-310-340(PR)

Hi-rep work
DL #225 x 15(PR)

Metcon:
1/2 Cindy
AMRAP in 10min of:
5 pull-ups
10 push-ups
15 squats
Score: 8 rounds + 5 pull-ups
Compared to 111009: 8 rounds + 5 pull-ups

Skill:
OHS 3 x 5
95-105-115(4)
Failed on last rep

Feels great to be doing unassisted pull-ups during the WODs. Cindy was a push but considering a +20 PR on the 3RM DL and +30 on the hi-rep set I'll take it.

120103 Fran

CFSB C4 w1d1

Buy in:
5 min jump rope
2 rounds of:
10 air squats
15 sit-ups
10 bar dips

RRPuP Step 12:
7-5-4-4-4

Strength:
Back squat 5's
140-160-185-210(3)-225(3)-250(PR)

Metcon:
Fran
21-15-9 #75 Thruster
12-9-6 Pull-ups
Time: 5:48

Slower by 22 seconds but my pull-ups were unassisted this time (scaled however).

120101 Bench Press

1RM test

Buy in:
800m run

RRPuP Step 12:
7-5-4-4-4

Strength:
Bench Press 5-3-3-1-1-1-1
135(10)-155(5)-175-185-195-205-215(PR!)-220(f)

Accessory work:
Incline DB Press #50 x 2 x 15
Tricep Pressdowns w/ green band 2 x 10

Metcon:
Off

111231 Deadlift

1RM test

Buy in:
5min jump rope

RRPuP Step 12:
7-5-4-4-4

Strength:
345 x 1

Metcon:
5 rounds for time of:
5 #205 Deadlift
100m tire drag
Time: 14:51

Got #345. Attempted #365 and barely moved the bar. Scaled it down to #355 and couldn't move it at all.

Very disappointing day. That's a #15 decrease from the last time I tested my 1RM. Looks like I need to switch back to the CFSB program. I was getting consistently stronger, but then again it was extremely hard--harder than 5/3/1.