Scotts CFWF Program Log

Scott Lowther · 10-17-2009, 02:53 AM

10/12/09 (Day 1)

Back Squats 3 sets x 5 reps @ 245lb PR
Strict Press 3 sets x 5 reps @ 130lb PR
Weighted Pull Up 3 sets x 5 reps @ 25lb

10/13/09 (Day 2)

Deadlift 1 set x 5 reps @ 320lb PR
Metcon "Isabel" RX 4 minutes 37 seconds

10/14/09 (Day 3)
Rest

10/15/09 (Day 4)

Back Squats 3 sets x 5 reps @ 250lb PR
Strict Press* 5 reps @ 135lb PR
4 reps @ 135lb
3 reps @ 135lb

Weighted Pull Up 3 sets x 5 reps @ 35lb PR

10/16/09 (Day 5)

Power Cleans 3 reps @ 175, 180, 185, 190, 195lb PR

MetCon: One Power Clean 1st minute, Two PC second minutes etc with 185lb

Made it to the 7th minute before fail

Scott Lowther · 10-17-2009, 07:46 AM

10-17-09

MetCon

15 minute AMRAP:

3 450lb Tire Flips
6 sledge hammer strikes (6 left/6 right)
9 burpees

7 complete rounds

***tire flips zapped me

10-17-2009, 02:53 AM	#1
Scott Lowther Member Profile: Join Date: Mar 2008 Location: Hurricane WV Posts: 88	Scotts CFWF Program Log 10/12/09 (Day 1) Back Squats 3 sets x 5 reps @ 245lb PR Strict Press 3 sets x 5 reps @ 130lb PR Weighted Pull Up 3 sets x 5 reps @ 25lb 10/13/09 (Day 2) Deadlift 1 set x 5 reps @ 320lb PR Metcon "Isabel" RX 4 minutes 37 seconds 10/14/09 (Day 3) Rest 10/15/09 (Day 4) Back Squats 3 sets x 5 reps @ 250lb PR Strict Press* 5 reps @ 135lb PR 4 reps @ 135lb 3 reps @ 135lb Weighted Pull Up 3 sets x 5 reps @ 35lb PR 10/16/09 (Day 5) Power Cleans 3 reps @ 175, 180, 185, 190, 195lb PR MetCon: One Power Clean 1st minute, Two PC second minutes etc with 185lb Made it to the 7th minute before fail
	__________________ Scott A. Lowther (Level 1) www.firebreatherfitness.com

10-17-2009, 07:46 AM	#2
Scott Lowther Member Profile: Join Date: Mar 2008 Location: Hurricane WV Posts: 88	Re: Scotts CFWF Program Log 10-17-09 MetCon 15 minute AMRAP: 3 450lb Tire Flips 6 sledge hammer strikes (6 left/6 right) 9 burpees 7 complete rounds ***tire flips zapped me
	__________________ Scott A. Lowther (Level 1) www.firebreatherfitness.com

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