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Old 10-19-2010, 04:50 PM   #31
Carl Amolat
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Re: Hybridization of CFE + 5/3/1 Log

5/3/1 Squat

5 x 150 lbs
3 x 170 lbs
8 x 190 lbs

5 min rest

3 x 5 Bench Press 170 lbs

5 min rest

2x 60% RM Deadlift (170 lbs) every 30 sec for five
minutes

4 minutes rest

4 x AMRAP press (35 lbs dumbbells)

rested for two mins between sets. 15,16,9,7 for the four sets.
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Old 10-20-2010, 04:21 PM   #32
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Re: Hybridization of CFE + 5/3/1 Log

Quick metcon today:

4 x 6 Strict Pullups
4 x 5 Curtis Ps at 100lbs (60% BW)
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Old 10-22-2010, 08:28 PM   #33
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Re: Hybridization of CFE + 5/3/1 Log

Yesterday and today: Rest.
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Old 10-23-2010, 03:35 PM   #34
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Re: Hybridization of CFE + 5/3/1 Log

Brazilian Jiu Jitsu lesson for one hour.
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Old 10-24-2010, 09:23 AM   #35
Guy Erez
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Re: Hybridization of CFE + 5/3/1 Log

Wow you really got your hands full, those are some real great workouts!
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Old 10-24-2010, 09:33 AM   #36
Carl Amolat
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Re: Hybridization of CFE + 5/3/1 Log

Thanks. I also am certain to listen to my body to prevent overtraining.

Today: Rest.
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Old 10-25-2010, 04:16 PM   #37
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Re: Hybridization of CFE + 5/3/1 Log

1) 5/3/1 Bench Press (Deload)

5 x 75 lbs
5 x 95 lbs
5 x 110 lbs

5 minutes rest

3 x 10 pullups (had to break up the last set at rep number seven).

Rested about ten minutes

CFE WOD: Long Course Swim of 20 minutes: 808.3 meters (I managed a third of a length in the last few seconds).
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Old 10-26-2010, 06:48 PM   #38
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Re: Hybridization of CFE + 5/3/1 Log

A.M. Sports day - frisbee football.

P.M.

1) 12 minutes AMRAP of:

5 x Thrusters @ 105 lbs
7 x Glute Ham Raises
9 x GHD Situps

Rounds Completed: 6

5 minutes rest

5 minutes muscle up practice on pullup bar. Never got a full muscle up. I figure when I'm near chest level on the pullup I should focus on getting up over the bar. It's a mix of technique and strength I concluded.
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Old 10-27-2010, 06:42 PM   #39
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Re: Hybridization of CFE + 5/3/1 Log

A.M.

1) 5/3/1 Squat:

5 x 80 lbs
5 x 100 lbs
5 x 120 lbs

5 minutes rest

2) Deadlift: 5/5/3/1/1 (185 lbs/205 lbs/225 lbs/305 lbs/295 lbs) - Rest 2 min between intervals.

3) Split Jerks: 3/3/1/1/1/1 (Bar/65 lbs/95 lbs/95 lbs/95 lbs/115 lbs) - Rest 2 min between intervals

10 minutes rest

5 Rounds for Time of:

Hold Breath for time before each set and then subtract total time breath held from time to complete the following:

15 x pullups
15 x pushups
15 x situps
15 x squats

Breath hold was: 30 seconds/15 seconds/11 seconds/11 seconds/14 seconds

Total time was: 20:08 minutes

Subtracting breath hold time: 18:46 minutes

P.M.

3 x 3 minute swimming with 3 min rest between intervals

135m/125m/125m - average of 128.3 meters.
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Old 10-28-2010, 08:53 AM   #40
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Re: Hybridization of CFE + 5/3/1 Log

Rest. After the volume of yesterday it was definitely a well earned rest...
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