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Old 10-08-2010, 07:09 PM   #21
Carl Amolat
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Re: Hybridization of CFE + 5/3/1 Log

Today's workout:

1) 5/3/1 Press

3 x 75 lbs
3 x 85 lbs
7 x 95 lbs

5 minutes rest

2) 5 x 5 Good Mornings/2 minutes rest between each set
- I progressed from just the bar to 75 lbs. I hadn't done Good Mornings in years so I went for safety. It served as a neat assistance exercise since the lower back is a stabilizing muscle in the standing press.

3) Three Timed Rounds of: (14:20 completion time)
1 x Bear Complex at 115 lbs
21 x Pullups

(I broke up the pullups as needed since my max strict pullups is 17.)
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Old 10-09-2010, 12:59 PM   #22
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Re: Hybridization of CFE + 5/3/1 Log

60 minute ruck with 48 lbs of rucksack at a conversational pace.
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Old 10-10-2010, 12:31 PM   #23
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Re: Hybridization of CFE + 5/3/1 Log

Rest and recovery.
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Old 10-11-2010, 01:02 PM   #24
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Re: Hybridization of CFE + 5/3/1 Log

A.M.

1) 5/3/1 Bench Press

5 x 140 lbs
3 x 155 lbs
6 x 175 lbs

5 minutes rest

2) 3 x 3 Curtis P's x 100 lbs (60% BW) with 90 sec rest in between as assistance work + mini-metcon.

5 minutes rest

3) Short metcon:

4 RDS for time: (Completed in 9:23)

5 x Elevated Pushups (Squat stand pushups, almost total handstand but not quite)
10 x Toes to Bar
10 x Back Squat (65 lbs)

P.M. Due to both schedule and for recovery's sake I'm not swimming this afternoon. It was also said on the CFE site that there's no workout anyway.
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Old 10-12-2010, 08:57 PM   #25
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Re: Hybridization of CFE + 5/3/1 Log

A.M.

3.85 mile run (mostly trail) - 33 minutes

P.M.

1) 5/3/1 Deadlift

5 x 205 lbs
3 x 235 lbs
7 x 260 lbs

5 minutes rest

2) 5/3/1 Press

5 x 80 lbs
3 x 90 lbs
7 x 100 lbs
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Last edited by Carl Amolat : 10-12-2010 at 09:09 PM.
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Old 10-13-2010, 10:09 AM   #26
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Re: Hybridization of CFE + 5/3/1 Log

2.8 mile Regimental formation run.

Gonna just rest for the remainder of the week...
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Old 10-14-2010, 09:36 PM   #27
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Re: Hybridization of CFE + 5/3/1 Log

Rest (active, walking all over downtown/Gaslamp Quarter San Diego)
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Old 10-15-2010, 07:28 PM   #28
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Re: Hybridization of CFE + 5/3/1 Log

Quick 3x5 of 170 lbs Bench Press while waiting for the pool to open up.

Swam pyramid of 100m, 200m, 300m, 200m, 100m.

Then I visited the San Diego Museum of Natural History.
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Old 10-17-2010, 05:18 PM   #29
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Re: Hybridization of CFE + 5/3/1 Log

Yesterday: Brazilian Jiu Jitsu lesson

Today: Rest.
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Old 10-18-2010, 06:26 PM   #30
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Re: Hybridization of CFE + 5/3/1 Log

After a long plane ride from the West Coast for a short training stint and a big meal I decided to do this:

AMRAP in 15 minutes of:

10 x Knee to elbow pushups
20 x Mountain Climbers

Seven rounds completed.
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