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Old 10-17-2009, 02:53 AM   #1
Scott Lowther
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Location: Hurricane  WV
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Scotts CFWF Program Log

10/12/09 (Day 1)

Back Squats 3 sets x 5 reps @ 245lb PR
Strict Press 3 sets x 5 reps @ 130lb PR
Weighted Pull Up 3 sets x 5 reps @ 25lb

10/13/09 (Day 2)

Deadlift 1 set x 5 reps @ 320lb PR
Metcon "Isabel" RX 4 minutes 37 seconds

10/14/09 (Day 3)
Rest

10/15/09 (Day 4)

Back Squats 3 sets x 5 reps @ 250lb PR
Strict Press* 5 reps @ 135lb PR
4 reps @ 135lb
3 reps @ 135lb

Weighted Pull Up 3 sets x 5 reps @ 35lb PR

10/16/09 (Day 5)

Power Cleans 3 reps @ 175, 180, 185, 190, 195lb PR

MetCon: One Power Clean 1st minute, Two PC second minutes etc with 185lb

Made it to the 7th minute before fail
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Old 10-17-2009, 07:46 AM   #2
Scott Lowther
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Re: Scotts CFWF Program Log

10-17-09

MetCon

15 minute AMRAP:

3 450lb Tire Flips
6 sledge hammer strikes (6 left/6 right)
9 burpees

7 complete rounds

***tire flips zapped me
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