130208 Back Squats

CFSB C1W3D6

Buy in:
5 min jump rope
5 min DROMs

Strength:
Back Squat 3 x 5
warm: 45 x 10, 135 x 8, 185 x 6
work: 205-220-235

Metcon:
5 rounds for time of:
5 Broad Jumps
10 Traveling Overhead Lunges w/ DB (45# 5 x ea. arm)
8 HSPU (plate under head)
Time: 12: 19

130206 Shoulder Press

CFSB C1W3D5

Buy in:
5 min jump rope
5 min DROMs

Strength:
Shoulder Press 3 x 5
warm: 45 x 10, 60 x 10, 75 x 8, 90 x 6
work: 105-125-140

High rep set
95 x 20 (PR!)

Metcon:
4 rounds for time of:
15 sumo deadlift high pulls @ 1/2 BW (100#)
400m run
Time: 12:24

Cash out:
5 min stationary bike
L-sit (hang from pull-up bar) practice
Accumulate 1 min in tuck position
:10 x 6

Presses felt very strong today. Shoulders were well rested as they didn't get much work the last few days. The high rep PR was a long time coming. Was stuck at 19 for the longest time. Felt like I could have gotten 25.

130205 Front Squat

CFSB C1W3D4

Buy in:
5 min stationary bike
hip mob
3 rounds of:
10 air squats
10 push-ups

Strength:
Front Squat 3 x 5
warm: 45 x 10; 95 x 8
work: 135-160-185

Metcon:
4 rounds for time of:
10 burpee lateral over the box jumps
10 barbell step-ups @ 115#
10 pull-ups
Time: 13:27

Cash out:
5 min stationary bike

130204 Snatch

CFSB C1W3D3 

Buy in:
5 min stationary bike
5 min DROMs
Burgener warm-up

BB Gymnastics:
Work up to 1RM Snatch
95# x 3; 115# x 3; 125# x 2; 135# x 1; 145# x 1; 150# x 1

Metcon:
12 min AMRAP of:
7 Hang Power Cleans @ 135#
15 Toes-To-Bar
Score: 5 rounds + 7 cleans + 10 TTB

130203 Active Recovery

CFSB C1W3D2 

Skill:
3-Position Snatch @ 75# EMOM for 10 min (high to low)

Strength:
3 rounds of (not for time):
20 push-ups
20 sit-ups

130202 Deadlifts

CFSB C1W3D1

Buy in:
Foam Rolling
5 min Airdyne
Burgener warm-up

Strength:
Deadlift 3 x 3
warm: 135 x 10; 185 x 8; 225 x 5; 255 x 3
work: 270-285-295

Metcon:
5 Rounds for time of:
5 Deadlifts @ 245#
10 Burpees
15 Double Unders
Time: 9:42

Cash out:
10 min Airdyne

130201 Back Squats

CFSB C1W2D5

Buy in:
4 min jump rope
Foam rolling
Shoulder pass throughs

Strength:
Back squat (high bar) 3 x 5
warm: 45# x 10, 135# x 8, 165# x 5
work: 185-205(3)-225

Metcon:
12 min AMRAP of:
7 Back Squats @ 155#
15 pull-ups
Score: 5 rounds + 7 BS + 8 PU

Cash out:
L-sit practice
Accumulate 1 min in tuck position
:10 x 6