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Old 03-09-2010, 08:17 PM   #41
Jorge Montesinos
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Re: Experimenting with CFSB

sumo deadlift 4x3
315
355
365
375

high rep deadlift (conventional) 1x20-245lbs


good mornings 3x5

135
155
175

did some abdominal work- v-ups, planks, leg raises.
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Old 03-11-2010, 08:06 PM   #42
Jorge Montesinos
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Re: Experimenting with CFSB

did filthy 30

30 box jumps
30 jumping pullups
30 db swings 35lbs
30 walking lunges
30 kte
30 push press 45lbs
30 back extensions
30 wall ball shots 25lbs
30 burpees
60 singles jump rope

12:05

kte were more like leg raises. really having trouble with my knees touching my elbows.

did some incline bench press 3x5 sets across 185lbs
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Old 03-12-2010, 06:52 PM   #43
Jorge Montesinos
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Re: Experimenting with CFSB

front squats 5x3
185
195
205
215
225

high rep back squat 210lbs 1x20

worked on snatches and clean and jerks
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Old 03-15-2010, 05:28 PM   #44
Jorge Montesinos
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Re: Experimenting with CFSB

2nd cycle of cfsb week 1

sumo deadlift 3x3
365
385
400

high rep deads 1x15-20.. 315lbs 20 reps touch and go.


metcon

amrap in 10 min

3 clean and jerks (65% of 1rm of c&j) 140lbs
7 pullups
10 situps

6 rounds + 3 c&j + 7 pullups
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Old 03-16-2010, 05:32 PM   #45
Jorge Montesinos
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Re: Experimenting with CFSB

box squats/with chains(42lbs) 3x5

185
225
235
metcon
5 rounds for time:

5 burpee box jumps
10 overhead squats 75lbs

5:50
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Old 03-18-2010, 06:37 PM   #46
Jorge Montesinos
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Re: Experimenting with CFSB

bench press 3x3

225
230
240f 2 reps

metcon

nate

amrap in 20 min

2 muscle ups
4 hspu (feet on bench)
8 db swings 70lbs

6 rounds + 1 mu

bad day for me, really had trouble with the mu. I did this w.o.d. in october 09 but with the mu it was knees on floors.
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Old 03-19-2010, 08:34 PM   #47
Jorge Montesinos
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Re: Experimenting with CFSB

front squat 3x5
225
235
245

high rep back squat 1x15-20. 265 17 reps

metcon (courtesy of alabama sectionals)

3 rounds for time
sprint 50 meters
10 burpees
7 power cleans 155

4:07
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Old 03-20-2010, 04:13 PM   #48
Jorge Montesinos
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Re: Experimenting with CFSB

shoulder press 3x5
135
145
155

high reps shoulder press 10-7-4 120lbs rested 2 min 1st set and 1 minute 2nd set.

metcon

did my first "barbara"

5 rounds for time
20 pullups
30 pushups
40 sit ups
50 squats

rest 3 minutes each round

round 1-2:47
round 2- 3:46
round 3- 4:24
round 4- 4:25
round 5- 4:18
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Old 03-20-2010, 08:16 PM   #49
Jorge Montesinos
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Re: Experimenting with CFSB

Quote:
Originally Posted by Jorge Montesinos View Post
shoulder press 3x5
135
145
155


155lbs new 5 RM PR
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Old 03-22-2010, 06:26 PM   #50
Jorge Montesinos
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Re: Experimenting with CFSB

sumo deadlift 3x5
365
375
380

skipped the high rep dl and did dl on a metcon instead

metcon

for time:
5-4-3-2-1

deadlift 275lbs
thrusters 135lbs
burpees

3:37
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