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#31 |
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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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"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto. |
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#32 |
Member
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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) |
__________________
"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto. |
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#33 |
Member
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Re: Hybridization of CFE + 5/3/1 Log
Yesterday and today: Rest.
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__________________
"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto. |
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#34 |
Member
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Re: Hybridization of CFE + 5/3/1 Log
Brazilian Jiu Jitsu lesson for one hour.
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__________________
"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto. |
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#35 |
Member
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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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#36 |
Member
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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. |
__________________
"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto. |
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#37 |
Member
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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). |
__________________
"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto. |
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#38 |
Member
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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. |
__________________
"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto. |
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#39 |
Member
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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. |
__________________
"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto. |
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#40 |
Member
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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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__________________
"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto. |
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