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Old 02-13-2010, 02:40 PM   #21
Jorge Montesinos
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Re: Experimenting with CFSB

Shoulder press 3 sets of 5

140
145pr
150f 2 reps

high reps 15-12-9 95lbs rested 2 min each set.

metcon

30 yd shuttle
6 one arm db power snatches (3 each hand)
6 ctb pullups
6 clapping pushups
6 box jumps 30'
rest repeat for a total of 5 rounds

1/1 work to rest ratio so 1st round was 1:36 so rested that much between each round

1st round- 1:36
2nd round- 1:44
3rd round-1:52
4th round- 1:55
5th round- 1:41
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Old 02-13-2010, 03:49 PM   #22
Jorge Montesinos
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Re: Experimenting with CFSB

Quote:
Originally Posted by Jorge Montesinos View Post
Shoulder press 3 sets of 5

140
145pr
150f 2 reps

high reps 15-12-9 95lbs rested 2 min each set.

metcon

30 yd shuttle
6 one arm db power snatches (3 each hand)
6 ctb pullups
6 clapping pushups
6 box jumps 30'
rest repeat for a total of 5 rounds

1/1 work to rest ratio so 1st round was 1:36 so rested that much between each round

1st round- 1:36
2nd round- 1:44
3rd round-1:52
4th round- 1:55
5th round- 1:41

db power snatches were with 70lbs
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Old 02-15-2010, 06:52 PM   #23
Jorge Montesinos
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Re: Experimenting with CFSB

Back Squat 3x3
295
305
315


metcon
3 rounds for time of one of the mp w.o.ds.
run 400 meters (treadmill)
12 power cleans 135lbs
thrusters 95lbs

9:52 only did two rounds

Had two bars to begin with but when i started running someone took one of the bars. Honestly have to admit that did kill me mentally so had to switch everytime which became annoying. I didnt want to go over the ten minutes so i stopped at round two.
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Old 02-16-2010, 07:32 PM   #24
Jorge Montesinos
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Re: Experimenting with CFSB

deadlift 3sets of 5 reps

395
405
410pr

12-20 reps 21 reps 300lbs both hands over hand

metcon

amrap in 8 minutes

5 BW front squats 195lbs
10 pullups
15 pushups

4 rounds + 5 front squats
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Old 02-18-2010, 02:12 PM   #25
Jorge Montesinos
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Re: Experimenting with CFSB

bench press 3 sets of 5 reps.sets across 220
220
220f 4 reps
220 5 reps

Had a spotter who was helpin me a bit. Next week going to do 3x3 or 5x3.


metcon amrap in 15 minutes
5 supine ring rows
5 ring dips
15 situps

12 rounds + 5 srr + 1 rd
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Old 02-19-2010, 06:02 PM   #26
Jorge Montesinos
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Re: Experimenting with CFSB

Front Squat 5 sets of 3
225
235
245
255
265 pr

high rep Back squat 12-20.. 265 16 reps.. should have done a bit more

metcon got this from dan john.
amrap in 10 minutes
barbell complex with 135lbs

1 round consist of
deadlift
hangpower clean
front squat
push press
good morning

16 rounds.
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Old 02-20-2010, 02:52 PM   #27
Jorge Montesinos
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Re: Experimenting with CFSB

played indoor soccer for 3 hours so no training today.
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Old 02-21-2010, 02:43 PM   #28
Jorge Montesinos
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Re: Experimenting with CFSB

shoulder press- 5x3
135
145
155f 2 reps
150f 2 reps

high reps shoulder press- 12-9-6 with 105lbs
rested 2 min the 1st set and 1:45 thes second set.

no metcon
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Old 02-22-2010, 06:58 PM   #29
Jorge Montesinos
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Re: Experimenting with CFSB

Back Squat 3 sets of 5
285
295
305


metcon

amrap in 5 minutes
5 power snatches 95lbs
7 situps
9 burpees
rest for 2 minutes and repeat the cycle for a total of 3 cycles

cycle 1- 4 rounds + 1 ps

cycle 2- 3 rounds + 5 ps + 7 situps + 2 burpees

cycle 3- 3 rounds + 5 ps + 7 situps + 4 burpees.
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Old 02-23-2010, 06:38 PM   #30
Jorge Montesinos
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Re: Experimenting with CFSB

deadlift 3x3 only did 2 sets,
410
420


high reps 15-12-9 of 315lbs pr rested 2 minutes between each sets


metcon
amrap in 10 min
with 95lbs

5 thrusters
7 hang power clean
10 sumo deadlift high pull

5 rounds + 5 thruster + 2 hpc
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