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Old 03-23-2010, 07:09 PM   #51
Jorge Montesinos
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Re: Experimenting with CFSB

box squat w/chains 5x3

chains-62lbs

185
205
225
235
245

metcon

for time:
100 singles jump rope
3 rounds of
3 ground to overhead 135lbs
10 toes to bar
80 singles
2 rounds of
3 gtoh
10 toes to bar
60 singles
1 round of
3 gtoh
10 toes to bar

10:14

toes to bar slowed me down. forearms were on fire!

Last edited by Jorge Montesinos : 03-23-2010 at 07:16 PM.
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Old 03-25-2010, 09:55 PM   #52
Jorge Montesinos
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Re: Experimenting with CFSB

bench press 2x5
185
190

metcon
for time:

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

chest to bar pullups
box jumps 20"
situps

6:50
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Old 03-26-2010, 05:47 PM   #53
Jorge Montesinos
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Re: Experimenting with CFSB

front squats 5x3
235
245
255
265
275f 2 reps

skipped the high rep back squat

metcon

5 rounds for time

4 hang power clean 135lbs
8 db swings 70lbs
12 walking lunges 45lbs

7:45
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Old 03-27-2010, 03:37 PM   #54
Jorge Montesinos
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Re: Experimenting with CFSB

shoulder press 5x3
135
140
145
160f 1 rep
155f 1 rep

high rep press- 10-6-4 125lbs rested for 2 minutes each set

metcon

kelly

3 rounds of

run 400 meters(treadmill)
30 box jumps 24'
25 wall bal shots 25lbs

15:04
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Old 03-29-2010, 05:29 PM   #55
Jorge Montesinos
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Re: Experimenting with CFSB

sumo deadlift 5x3
365
375
385
395
405

high rep deadlift 325lbs. 12-9-6.. 1 minute rest each set


metcon

4 rounds individually for time
5 db power snatch (left arm) 65lbs
5 db power snatch (right arm) 65lbs
7 db swings 65lbs
10 burpees

rested for 90 seconds each round.

round 1- 1:06
round 2- 1:09
round 3- 1:15
round 4- 1:34
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Old 03-30-2010, 05:53 PM   #56
Jorge Montesinos
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Re: Experimenting with CFSB

box squats w/chains 3x5

chains= 42lbs total

215
225
240

metcon

my first Elizabeth rx'd

21-15-9

squat cleans 135lbs
ring dips

8:47
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Old 04-01-2010, 06:12 PM   #57
Jorge Montesinos
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Re: Experimenting with CFSB

Bench press 3x5
225
215
210


metcon

deck of cards

spades- box jumps
hearts- chinups
cloves- ring push ups
diamonds- mountain climbers

face cards= 10 reps
ace= 11

15:27
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Old 04-02-2010, 05:46 PM   #58
Jorge Montesinos
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Re: Experimenting with CFSB

front squats 3x5
240
250
260 pr

high rep back squat 275lbs 14 reps

metcon
for time:

6-5-4-3-2-1

with a 28lbs vest chain

sumo deadlift high pull 135lbs
burpee-pullup-kte

5:32
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Old 04-03-2010, 04:02 PM   #59
Jorge Montesinos
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Re: Experimenting with CFSB

shoulder press 3x3
135
150
155

high rep 10-5-3 130lbs 2 minute rest each set


no metcon
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Old 04-05-2010, 06:52 PM   #60
Jorge Montesinos
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Re: Experimenting with CFSB

sumo deadlift 3x3

385
405
410 5 reps

skipped the high rep dl and used it for a metcon

metcon

7 rounds for time

3 deadlifts 315lbs
5 pullups
7 box jumps 20"
run 100 meters.

9:22
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