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Old 04-03-2009, 05:59 PM   #41
Scott Lowther
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Re: Scotts CFSB Log

4/3/09

Press

Work Sets

140lbs x 3 PR
135lbs x 3
130lbs x 3
125lbs x 3
120lbs x 3

I reversed the process because I kept stalling on the 3rm at 140lbs. So I tried it this way to see if I could do it for 3rm fresh and I did.

12-9-5 Presses x 100lbs PR

METCON 5 rounds

Deadlifts x 5 @ 275lb
Burpees x 10 @ BW

9 min 38 sec
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Old 04-04-2009, 06:06 AM   #42
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Re: Scotts CFSB Log

4/4/09

Front Squat

Work Sets

165lb x 3
170lb x 3
175lb x 3
185lb x 3 PR

Back Squats 20 Reps @ 150lb PR

METCON 3 Rounds

Squat Cleans x 5 @ 95lb
HSPU x 5

I got 3 full rounds of Cleans and only 2 rounds of HSPU. My arms gave out on Rd 3.
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Old 04-06-2009, 04:56 PM   #43
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Re: Scotts CFSB Log

4/6/09

Push Jerk

160lb x 5
165lb x 5
170lb x 5
180lb x 3
185lb x 3

METCON: 5rds for time
-5 C2B Pull Ups
-5 Deadlifts @ 275lb
-5 Burpees

7min 32sec
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Old 04-07-2009, 04:39 AM   #44
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Re: Scotts CFSB Log

4/7/09

Back Squats

185lb x 5
195lb x 3
205lb x 3
225lb x 1 Previous 1RM
235lb x 1
240lb x 1
245lb x 1 Current 1RM

METCON

3200m Row in 12min 43sec
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Old 04-11-2009, 02:48 AM   #45
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Re: Scotts CFSB Log

Had to take a few days off to recover.

April 10th, 2009

METCON 7 Rounds

3 Push Jerks @ 155lbs
6 Pull Ups
9 Box Jump 20in. box

9m 32s
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Old 04-11-2009, 06:07 AM   #46
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Re: Scotts CFSB Log

April 11th 2009

DeadLift

225lbs x 5
275lbs x 3
300lbs x 1
315lbs x 1 Previous 1RM
320lbs x 1
325lbs x 1 New 1RM

I was gonna do a short metcon, but I felt absolutely cooked.
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Old 04-13-2009, 04:46 PM   #47
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Re: Scotts CFSB Log

April 13th 2009

Back Squats

185lbs x 3
190lbs x 3
195lbs x 3
200lbs x 3
205lbs x 3 New 3RM

METCON 10 minute amrap

8 kb swings @72lb
5 burpees
2 hspu

6 rounds
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Old 04-14-2009, 07:20 PM   #48
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Re: Scotts CFSB Log

April 14th 2009.
Deadlifts

285lbs x 3
290lbs x 3
295lbs x 3
300lbs x 3

METCON 10 min. AMRAP
135lb Power Cleans x 5
Push Ups x 10

10 rounds in 9m 42 sec
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Old 04-17-2009, 08:56 PM   #49
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Re: Scotts CFSB Log

April 17th 2009

Today I tested out my new found strength on my old nemesis: FRAN. Previous Fran time was 8min. 38sec. Todays time: 6min. 11 seconds. F#$@ YEA!!!!! This CFSB program does work!
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Old 04-18-2009, 08:12 AM   #50
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Re: Scotts CFSB Log

April 18th 2009

Military Press: Max Effort Day

5 @ 115lbs
3 @ 135lbs
1 @ 140lbs Previous 1rm
1 @ 145lbs
1 @ 150lbs New 1rm

METCON Courtesy of "The Cell"

10 minute Amrap

10 Burpees/10 20lb Med ball Cleans: 6 rounds
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