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Old 04-06-2010, 05:55 PM   #61
Jorge Montesinos
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Re: Experimenting with CFSB

box squat 4x3
225
235
245
255

did some barbell complex

135lbs

6 deadlifts
6 bent rows
6 hang cleans
6 push presses
6 back squats
rested for 90 secs for a total of 3 rounds

did some skill work on double unders. still have trouble with this.


after skill did some runs

4 rounds
80% sprints for 80 seconds
rest for work to rest ratio of 1/1
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Old 04-08-2010, 05:50 PM   #62
Jorge Montesinos
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Re: Experimenting with CFSB

bench press 3x3
185
225
225f 2 reps
:
did high rep bench press 10-7-4 . 175lbs. rested for 1:3o the first and 1 minute at the second set.

no metcon- went to play 4v4 street soccer for an hour.
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Old 04-09-2010, 06:38 PM   #63
Jorge Montesinos
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Re: Experimenting with CFSB

front squats 3x3

245
255
275 pr

high rep back squat 12-20. 280lbs 12 reps. lifts were pretty ugly so I stopped.

metcon

5 rounds for time

3 power snatches 135lbs
5 burpees
7 ring pullups

4:27

did a 10 min run after metcon.
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Old 04-10-2010, 06:20 PM   #64
Jorge Montesinos
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Re: Experimenting with CFSB

shoulder press 3x3 sets across picked from the ground.
165 new pr.
165
165


165 is my 1rm. Dont know how I got to end up with 3 reps for 3 sets. Could be cause change of enviornment from doing this at my house for the first time and not at the gym

high rep shouder press 115lbs 13-7-4

metcon (courtesy of cffb)

hammer gone bad

3 rounds
left sledgehammer strikes 20lbs 1min
box jumps 1 min
right sledgehammer strikes 20lbs 1min
hang squat clean 95lbs 1 min

round 1- 37,40,27,11

round 2- had a malfunction, top of the sledgehammer came off when doing right strikes, so ended up doing burpees half of the time. 31, 40, 19, 14

round3- founder a lighter sledghammer about 10lbs during my rest. 38,32,40,13

total reps=334
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Old 04-12-2010, 06:47 PM   #65
Jorge Montesinos
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Re: Experimenting with CFSB

sumo deadlift 3x3
405
415
420

high rep dl (conventional) 15-12-9 335lbs. rested for 2 min each set.


metcon (courtesy of ny/nj sectionals modified with singles with double reps. instead of double unders.)

for time:
10 front squats 155lbs
40 singles jump rope
8 front squats
60 singles
6 front squats
80 singles
4 front squats
100 singles
2 front squats
120 singles

4:01
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Old 04-13-2010, 05:54 PM   #66
Jorge Montesinos
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Re: Experimenting with CFSB

box squat/chains 42lbs 3x5
235
245
250

skipped the metcon and played 4v4 street soccer for an hour and a half.
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Old 04-15-2010, 06:24 PM   #67
Jorge Montesinos
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Re: Experimenting with CFSB

bench press 2x3
225
225

high rep bench press 10-7-4 180lbs

skipped metcon and played 4v4 street soccer for an hour.
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Old 04-16-2010, 05:39 PM   #68
Jorge Montesinos
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Re: Experimenting with CFSB

front squats 3x5
235
255
265 new pr


metcon:

did this metcon about a month ago with a time of 11:25 and didnt finish the whole metcon and stopped at 8 pc 3 bpu cause didnt want to go over the 10 min mark. So i hit a pr by not only finishing the whole thing but finished in less time. Also want to add that the pullup bar was two inches higher than the previous w.o.d from a month ago.

for time:

1 power clean 135lbs
10 burpee pullups
2 pc
9 bpu
3 pc
8 bpu
4 pc
7 bpu
5 pc
6 bpu
6 pc
5 bpu
7 pc
4 bpu
8 pc
3 bpu
9 pc
2 bpu
10 pc
1 bpu

10:39 new pr! (11:25 previous)
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Old 04-17-2010, 04:05 PM   #69
Jorge Montesinos
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Re: Experimenting with CFSB

shoulder press 3x5
95
145
145f 4 reps

high rep shoulder press 115lbs 1x12-15. 13 reps

metcon

amrap in 15 min

5 ring dips
7 suping ring pullups
10 ball slams 25lbs

14 rounds.
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Old 04-19-2010, 06:08 PM   #70
Jorge Montesinos
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Re: Experimenting with CFSB

BOX squat/chains= 42lbs 5-3-1-1-1-1

225/5 reps
255/3
265/1
285/1
295/1
305/1

metcon

amrap in 10 min (courtesy of cffb)

5 db thruster right arm 50lbs
5 db thruster left arm 50lbs
7 pushups
9 box jumps

7 rounds

played 4v4 street soccer for an hour.
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