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10-17-2009, 02:53 AM
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#1 |
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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 |
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10-17-2009, 07:46 AM
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#2 |
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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 |
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