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Old 07-02-2010, 10:56 PM   #111
Jorge Montesinos
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Re: Experimenting with CFSB

1/2/10

db power snatch 5x2
65
75
85
95
100


db bench press 3x5
95
100
105f 4 reps

skipped metcon and played street soccer for 90 minutes

couple of hours later played indoor soccer 7v7 for an hour.
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Old 07-05-2010, 05:36 PM   #112
Jorge Montesinos
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Re: Experimenting with CFSB

clean and jerk 5x3
155
165
175
185
190

back squat 2x3
325
335

metcon
amrap in 6 minutes

5 db push jerks 50lbs
7 box jumps 30'

6 rounds + 5 pj +4 box jumps

felt weak today. could be i was out all day in 90 degree weather.
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Old 07-07-2010, 08:44 PM   #113
Jorge Montesinos
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Re: Experimenting with CFSB

1/6/10

snatch 5x2
75
95
95
100
105

overhead squat 1x3 140lbs


no metcon played soccer for 45 min.


1/7/10

metcon
amrap in 10 min

with 95lbs

5 thrusters
7 hang power cleans
10 sumo deadlift high pull

6 rounds + 5 thrusters (pr from previous of 5 rounds + 5 thrusters + 2 hpc)


played street soccer for an hour.
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Old 07-08-2010, 05:34 PM   #114
Jorge Montesinos
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Re: Experimenting with CFSB

clean and jerk 5x1
175
195
205
215
225

front squat 2x3
275
290 pr

snatch grip dl off of 6' box 1x6 235

weighted chinups 3x5 75lb sets across

75lbs
75 f 4 reps
75 f reps

did a 10 min run after
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Old 07-09-2010, 10:27 PM   #115
Jorge Montesinos
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Re: Experimenting with CFSB

7/9/10

db power snatch 5x3 (1 arm on each)

75
80
85
90
95

db bench press 3x5

95
105f 4 reps
105f 3 reps

metcon

5 rounds for time

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

5:54 pr (did this workout a few months back and beat with previous time of 7:45)

core work 3 sets of 10 of hanging leg raise and 45 sec plank variations.

did a 10 min run after
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Old 07-12-2010, 06:31 PM   #116
Jorge Montesinos
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Join Date: Jul 2008
Location: Dover  NJ
Posts: 954
Re: Experimenting with CFSB

clean and jerk 5x2
155
165
175
185
205

back squat 4x2
315
325
335
360


metcon

3 rounds for time

10 power clean 135lbs
10 burpees

2:31 pr

did this metcon a few months back but the rep scheme was 10-7-5 for the power cleans and with a time of 3:21.


did a 10 min run after
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Old 07-13-2010, 06:35 PM   #117
Jorge Montesinos
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Location: Dover  NJ
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Re: Experimenting with CFSB

snatch 5x2
95
100
105
110
115 f 1 rep


overhead squats 3x5 120lbs sets across


metcon

21-15-9 rep scheme of

deadlifts 225lbs
box jumps 24'
ring dips

4:52

did this workout a while back but the box height was at 13' and a time of 4:21
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Old 07-15-2010, 05:52 PM   #118
Jorge Montesinos
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Location: Dover  NJ
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Re: Experimenting with CFSB

clean and jerk 3x2
135
155
175
185
195

front squat find a 3RM
295 pr


did some chinups and pullups with a 50lb vest 3x5
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Old 07-19-2010, 02:28 PM   #119
Jorge Montesinos
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Join Date: Jul 2008
Location: Dover  NJ
Posts: 954
Re: Experimenting with CFSB

clean and jerk 5x2

135
155
175
185
195

back squat 3x3
315
325
335

metcon
amrap in 10 min

5 db push jerks 50lbs
7 box jumps 30'

12 rounds

did a 10 min run after
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Old 07-20-2010, 02:49 PM   #120
Jorge Montesinos
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Location: Dover  NJ
Posts: 954
Re: Experimenting with CFSB

snatch 5x1

95
105
110
115
125


overhead squats 3x5 125lbs sets across


metcon amrap in 10 min

5 front squats 185lbs
10 pullups
40 jump rope singles

7 rounds + 2 front squats

did a 10 min run after
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