CFSB C4w2d2
Buy in:
5min jump rope
light stretching
5 rounds of:
#65 x 7 Good Mornings
7 Bar Dips
RRPuP Step 13 (done with towel):
7-6-5-4-4
Strength:
Deadlift 3 x 3
warm
185 x 8, 205 x 5
work
230-250-300
HR set
#225 x 18
Metcon:
5 rounds of:
10 20" box jumps
5 75%BW (155) Power Cleans
Time: 6:22
Wednesday, January 18, 2012
Tuesday, January 17, 2012
120117 DB Thrusters, Toes-to-bar
CFSB C4 w2d1
Buy in:
5 min jump rope
3 rounds of:
10 #45 Overhead Squats
11 Bar Dips
Strength:
Back Squat 3 x 3
warm
155 x 7, 185 x 5
work
210-230-245
Metcon:
5 rounds for time of:
12 #20 Wall ball (subbed DB thrusters, no med ball @ work)
12 Toes-to-bar
Time: 8:57
Buy in:
5 min jump rope
3 rounds of:
10 #45 Overhead Squats
11 Bar Dips
Strength:
Back Squat 3 x 3
warm
155 x 7, 185 x 5
work
210-230-245
Metcon:
5 rounds for time of:
12 #20 Wall ball (subbed DB thrusters, no med ball @ work)
12 Toes-to-bar
Time: 8:57
Monday, January 16, 2012
120115 Incline Bench Press, Ring Dips, Wall Ball
CFSB C4 reset 75% of 1RM(150)
Buy in:
5 min jump rope
2 rounds of:
10 #45 overhead squats
10 #45 shoulder press
RRPuP Step 13:
7-6-5-4-4
Strength:
Shoulder Press 3 x 3
warm
45 x 10, 95 x 7
work
100-105-115
HR set
#95 x 18
Metcon:
15-12-9 of:
#135 Incline Bench Press
Ring Dips
#20 Wall Ball
Time: 12:35
Buy in:
5 min jump rope
2 rounds of:
10 #45 overhead squats
10 #45 shoulder press
RRPuP Step 13:
7-6-5-4-4
Strength:
Shoulder Press 3 x 3
warm
45 x 10, 95 x 7
work
100-105-115
HR set
#95 x 18
Metcon:
15-12-9 of:
#135 Incline Bench Press
Ring Dips
#20 Wall Ball
Time: 12:35
120114 Power Clean, Run 400M
CFSB C4 reset @75% 1RM(195)
Buy in:
5min jump rope
Hip and shoulder mob
RRPuP Step 13:
7-6-5-4-4
Strength:
Front Squat 3 x 3
warm
95 x 7, 115 x 5
work
130-140-150
HR back squats
#155 x 20
Metcon:
AMRAP in 10min of:
5 #135 Power Cleans
Run 400M
Score: 3 rounds + 5 Power Cleans + 60M
Buy in:
5min jump rope
Hip and shoulder mob
RRPuP Step 13:
7-6-5-4-4
Strength:
Front Squat 3 x 3
warm
95 x 7, 115 x 5
work
130-140-150
HR back squats
#155 x 20
Metcon:
AMRAP in 10min of:
5 #135 Power Cleans
Run 400M
Score: 3 rounds + 5 Power Cleans + 60M
120113 Filthy Fifty
Buy in:
5 min jump rope
3 rounds of:
10 overhead squats
8 ring dips
RRPuP Step 13:
7-6-5-4-4
Strength:
Off
Metcon:
For time:
35 Box jump, 18-20 inch box (24")
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions (good mornings)
35 Wall ball shots, 20 pound ball
35 Burpees
35 Double unders
Time: 17:49
Compared to 101210
35 Box jump, 18 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions (good mornings)
35 Wall ball shots, 14 pound ball
35 Burpees
35 Double unders
Time: 17:09
5 min jump rope
3 rounds of:
10 overhead squats
8 ring dips
RRPuP Step 13:
7-6-5-4-4
Strength:
Off
Metcon:
For time:
35 Box jump, 18-20 inch box (24")
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions (good mornings)
35 Wall ball shots, 20 pound ball
35 Burpees
35 Double unders
Time: 17:49
Compared to 101210
35 Box jump, 18 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions (good mornings)
35 Wall ball shots, 14 pound ball
35 Burpees
35 Double unders
Time: 17:09
Wednesday, January 11, 2012
120111 Deadlifts, Push-ups
CFSB C4 w1d2.
Reset weight to 85% of current 1RM(345)
Buy in:
5 min jump rope
4 rounds of:
8 #45 good mornings
8 bar dips
RRPuP Step 13:
7-6-5-4-4
Strength:
Deadlift 3-3-3
warm
185 x 8, 205 x 5
work
225 x 3, 245 x 3, 295 x 3
Metcon:
7 rounds for time of:
10 #155 Deadlifts
15 Push-ups
Time: 9:13
Compared to 110702
5 rounds for time of:
15 #135 Deadlifts
15 push-ups
Time: 12:10
Skill:
Handstand holds
:46, :37, :37
Used the metcon in place of the high-rep set.
Reset weight to 85% of current 1RM(345)
Buy in:
5 min jump rope
4 rounds of:
8 #45 good mornings
8 bar dips
RRPuP Step 13:
7-6-5-4-4
Strength:
Deadlift 3-3-3
warm
185 x 8, 205 x 5
work
225 x 3, 245 x 3, 295 x 3
Metcon:
7 rounds for time of:
10 #155 Deadlifts
15 Push-ups
Time: 9:13
Compared to 110702
5 rounds for time of:
15 #135 Deadlifts
15 push-ups
Time: 12:10
Skill:
Handstand holds
:46, :37, :37
Used the metcon in place of the high-rep set.
Tuesday, January 10, 2012
120110 Nate
CFSB C4 w1d1. Reset
Buy in:
5min jump rope
hip mob
3 rounds of:
#45 OHS x 10
10 bar dips
RRPuP Step 13:
7-6-5-4-4
Strength:
Back Squat 3-3-3
warm
135 x 7, 185 x 5
work
205-225-240
Metcon:
Nate (scaled)
AMRAP in 10min of:
2 seated muscle-ups
8 bridged push-ups
8 #70 DB swings
Score: 6 rounds + 1 MU
Skill:
Power Snatch
95 x 3, 105 x 3, 115 x 3
Snatch Pulls
205 x 3 x 3
Form was a bit sketchy last week so I'm resetting everything based on 65% and 75% of my 1RM. Form was definitely better today. Depth of squats was very good.
Buy in:
5min jump rope
hip mob
3 rounds of:
#45 OHS x 10
10 bar dips
RRPuP Step 13:
7-6-5-4-4
Strength:
Back Squat 3-3-3
warm
135 x 7, 185 x 5
work
205-225-240
Metcon:
Nate (scaled)
AMRAP in 10min of:
2 seated muscle-ups
8 bridged push-ups
8 #70 DB swings
Score: 6 rounds + 1 MU
Skill:
Power Snatch
95 x 3, 105 x 3, 115 x 3
Snatch Pulls
205 x 3 x 3
Form was a bit sketchy last week so I'm resetting everything based on 65% and 75% of my 1RM. Form was definitely better today. Depth of squats was very good.
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