Tuesday 07 April 09

Deadlift

Warm up
5,4,3,2,1

Work Set
3x5

Metcon

as many rounds in 10 minutes of:

10 HSPU
10 wall ball shots 20 pounds

Monday 06 April 09

Back Squat*

Warm up set
5-4-3-2-1

Work Set
3x5

metcon
3 rounds for time of:

400m run
21 KB swings(moderate weight)
15 pull ups

*If you don't have a rack sub one legged KB squats. A work set would be 5 reps each leg.

Sunday 05 April 09

Rest day.

read a comic and take a nap

CFSB for 04APRIL09

Shoulder Press

warm up
5-4-3-2-1 form is practised during this time. bar close to face. shrug at the top. no dipping.

work set
3x5

no max reps today

metcon

Three rounds for time with *95lb bar of:
15 Deadlift
12 Hang power clean
9 front squat
6 push press
3 overhead squat

*overhead squat is going to be your limiting factor. So if you want to do more weight base it on the overhead squat.

CFSB 4

Front Squat

warm up set
5-4-3-2 remember warm up sets start with an empty bar.

work set
3x5 if you reach a new PR don't go on

find your back squat 12 rep max by doing 6-9-12

metcon
Heavy Half(HH) Cindy

Complete as many rounds in 10 minutes with 20lb vest as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Fat vests don't count. haha Sasquatch. little kids strapped to your back do.

so that wasnt fun CFSB 3

10-9-8-7-6-5-4-3*-2*-1*
Deadlift 210lbs
Ring Dips
Squat Snatch 95lbs
25:15

i made it to 3 reps before i dropped to *135 and *45.
that is just way to much deadlifting at those weights for me. i think it turns out to be 55 reps. So basically you are doing 1.5 x body weight 55 times which to me is too heavy at that many reps. maybe if my max deadlift was 3 times body weight i could hang but its not. starting tomorrow im programing for myself.

Bastard Child of Linda CFSB 3

so this will be fun

10-9-8-7-6-5-4-3-2-1 of:

Deadlift 210 Body Weight
Ring Dips
Squat Snatch 105 Body Weight

so at basically ten sets you have about 2 minutes to do each set to get under the 20 minutes. im gonna shoot for 1 minute sets. usually i just blow through the first few but then they take longer and longer.