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Old 06-25-2014, 05:57 AM   #641
Chrissey Barba
Member Chrissey Barba is offline
 
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Join Date: May 2012
Location: Philadelphia  PA
Posts: 604
Re: chrissey's CFCC log

6/18

A. Muscle Snatch - find a weight you can complete confidently for 3 sets of 5 reps straight across (you'll use the same load for all sets).
35kg
B. 6-Second Snatch High Pull + 6-Second Snatch - this is a funky drill and this week we just need to get comfortable with it. Complete at least 8 sets working up as you go. Feel free to film if you're not sure if you're doing it right.
C. Hang Power Clean - For this week, find a peak for this drill.
D. Tempo Overhead Squat - over the course of 6 sets, work up to a peak of 3 for this variation of the OHS. You will pause at about a 1/4 of the way down, at parallel, and also at rock bottom. FIGHT as hard as you can to keep your chest up.

A. 35kg
B. 29, then 7 sets at 35
C. 40x2, 45x2, 50x1, 55x1, 60 squat, 60x1, 63 squat
D. 35, 40, then had to leave

6/19

A. Axle Overhead Duck Walks - find a load you can confidently walk with for 10 total steps (you may use the Elements area for this) straight across. Complete 3 x 10 steps at the same load.
B. 6-Second Clean High Pull + 6-Second Clean - again, just get comfortable with this drill. Complete 8 total sets and film so you are getting the general idea of how this should look/feel.
C. Safety Bar Squat - this will be challenging in a very weird way to you and we will move up EACH week in load. So for this week, find a load you can confidently use for 3 sets of 8-10 reps. R90-2 minutes between your sets. These will be 3 sets at the SAME load ("straight across"). The bar itself weighs 70# and kilos will not go on it so you'll have to use plates from the front.
D1. Single Leg Deadlift, 3 x 8-10 reps per side. Straight Across.
D2. DB Bent Over Row, 3 x 8-12 reps per side. Straight Across.

A. weird. 60lbs.
B. 2 sets each at 40 and 45, 4 sets at 50
C. 120lbs - about 50-55% of my 1RM, challenging is an understatement
D1. 8kg - still a challenge to keep my hips level
D2. 25lbs

6/20 rest

6/21

A. Snatch, 70% x 2 for 5 sets.
B. Clean and Jerk, 70% x 2 for 5 sets.
C. Tempo Front Squat, 6 x 3 at 70% of best Front Squat in the following tempo: 2 seconds to lower, 3 seconds in the bottom, strong drive from the chest to get up. Rest as needed between sets.
D. Press, work up to a peak set of 1. Then, take 90% of this and do as many reps as possible at that load

A. 29, 35, working sets at 40
B. 35, 40, 45, working sets at 50
C. all over the place, but completed at least 4-5 of the working sets at 65
D. started at 63, worked up to 98lbs - 2lb PR. max reps - 4 at 88lbs.

6/22 - rest, went into open gym to work on PT/ankle/dorsiflexion things for about 45 minutes

6/23

STRENGTH:
A1. Back Squat x 4-6 reps@ 300 tempo x 3 sets, Rest 60 seconds
*Suggested loading will start between 70-80% of 1RM
A2. Feet Elevated Ring Row x 8-10reps @20X2 x 3 sets, Rest 60 seconds
CONDITIONING:
For time
500m Row
60 Kettlebell Swings (24/16 kg)
30 Pull Ups
400 Meter Run

a1: warmed up with 125#, working sets at 155, 165 and 175
a2: false grip, 8 reps each round
metcon: 10:13, modified:
30cal airdyne (not enough ergs)
60 swings 1p
30 false grip ring rows (for shoulder stuff)
400m run (this took me almost 2:30...oof)

6/24

deadlifts - 5x4 at ~75%, rest 2-3m
warmed up with 155 and 195
working sets - 225, 245, 245, 245

strict press - 3x4, r60
65, 75, 85, 85

4 rounds - score is lowest round
30s AMRAP 65# push press, 30s rest
30s AMRAP box jumps, 30s rest
20/11, 17/11, 17/11, 17/12
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